Back squat 5-5-5-5-5
+
Clean pull 2-2-2-2

Row + burpee

10x
500m
10 burpee soutulaitteen yli

Choose rep scheme & go!

10snatch for time @71kg

4 rounds:

A. 7 min amrap:
21/17 cal ski
14 KB swing snatches 20/16 kg
7 pull ups

B. 7 min amrap:
21/17 cal row
14 DB snatches 35/25 lb
7 burpee box overs 24/20“

3 min rest after each round.

21 15 9
Burpees
Cal bike erg
100m farmer Carry double dumbell 24kg
21 15 9
Burpees
Cal bike erg
100m farmer carry double dumbell 24kg
21 15 9
Burpees
Cal bike erg

1x
Max reps
Muscle up / C2B / Pull up

75 min

Conditioning
EMOM40:
1) 10 cal echo bike
2) 12 cal row
3) 10 cal echo bike
4) rest

90 min

1.BMU
- 5x4

2.Conditioning
A1. 8-minute AMRAP
10 CTB
10 wall ball
10 cal row
Reps: 3 rnds + 6 CTB

Rest 3-minute before A2

A2. 8-minute AMRAP
10 HSPU abmat
Box step-ups, 24/20″ @ 22.5/15kg (50/35lbs)
10 cal bike erg
Reps: 4 rnds

Rest 3-minute before A3

A3. 8-minute AMRAP
10 pull up
DB snatch, alternating @ 22.5/15kg (50/35lbs)
10 cal row
Reps: 3 rnds + 10 pull up

70 min

1.Snatch
5 power snatch + 5 squat snatch
10 @ 55% - 30
Rest 1 to 2-minutes
10 @ 65% - 35
Rest 1 to 2-minutes
10 @ 70-75% - 40
Rest 1 to 2-minutes
10 @ 80-85% - 45 + 47.5

2.Back squat
- 3 x 5
- 67.5 72.5 77.5

3.Accessory
3 sets:
8 hamstring curls - 10
12 quad ext - 30