5 rounds for time of

• Run 400 meters
• 1 legless rope climb, 15 ft.
• 3 rope climbs, 15 ft.

Warm up
3 rounds
10 cal bike or row
10 passthroughs

Then 2 rounds barbell warm up
5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squats
5 good mornings

With a partner complete
5km row or 10km bike
100 clean and jerks 135/95
100 burpees

• split work however you like. Both partners can be working at the same time
• Score is time it takes to complete all reps and row
• Sub 4km run ONLY if all rowers are taken

5x3 snatch pull

3 rounds for time

5 squat snatch @40kg
10 strict HSPU

Focus keeping your technique on the snatch.

1.) Tall jerk a.1)2×5 a.2)5×3
2.) Split jerk 6×3
3.) Power clean 5×3
4.) Push press 5×5
5.) Weighted push up 3×10

Snatch warm up

5x every 30s 6-10 burpee over bar

5x every 30s 7-10 front squat 50% max

4x every 30s max cal row rest 10s

4x every 30s 8-10 stoh 50% max

4x every 30s 6-8 wallball

Banded deadlift 3x12 reps

3 RM chin up

Big arms, big bills

For time :

500 Burpees.
TC 45 minutes.

..pitipä sattua :)