10 wall walks for time.

Every 10 minute x 4 sets:
800 m run
15 shoulder to overhead 30/20 kg
12 box jump overs 24/20”
9 T2B

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
15 Empty Barbell Bicep Curls
10 Alt. Deadbugs
15 Empty Barbell Wide Grip Bent Over Rows
10 Alt. Bird Dogs
-Rest as Needed b/t Sets

For time :

60 Cal Row
60 HSPU´S
60 Power Cleans 60/42,5kg
60 Toes To Bar
60 Box Jump Overs 24"/20"
60 Pull-ups
60 Power Cleans 60/42,5kg
60 HSPU´S
60 Cal Row

TC 36

Penkkipunnerrus 10-6-2 reps

Bench press 5 RM, then max reps @ 90%

A: Weighted trap bar jumps 8x3
B: Power clean 5x3
C: leg press 4x5
D: Leg extensions 3set
E: Leg curls 3set
F: Seated calf raises 2set

Tiukka rengas mu 3x2

𝗘𝟮𝗠𝗢𝗠 𝘅 𝟲

2 Hang Snatch + 2 Overhead Squats

"Wrong Key"

10 Rounds for time:

9 Burpee Pull Up
9 Single Arm Dumbbell Thrusters 22.5/15 kg (50/35 lbs)
9 m SA DB Overhead Walking Lunges 22.5/15 kg (50/35 lbs)
2 Wall Walks
Rest 30 sec between rounds

Timecap 25 min

Thruster/OHWL: Alternate Arms each Round