25 Cal Row + 12 Clean&J, 40kg
25 Cal Row + 9 Clean&J, 50kg
25 Cal Row + 6 Clean&J, 60kg
Time cap 10 min

every 3 min, 2 rounds
min 00-03
10x ohs 40kg
10 pullup
min 03-06
12x ohs
12 pullup
min 06-09
14x ohs
14 pullup

#MetCon | team relay race, 3 rounds each, alternating, for time of:

• 12 SB shoulderings (20/10 kg)
• 7 burpee box jumps (60/40 cm)
• 5 BB back squat jumps (50/30 kg)
• 3 BB floor presses (70/40 kg)
• 5 BB snatch-grip deadlifts (50/30 kg)
• 7 box + depth jump complexes (60-40-20 cm)

• 12 SB swings (20/10 kg)

• sprint complex (10+5+10+5 mt) after every station"

AMRAP 20 min:
- 400 m run.
- 20 Kb Swing (24/16 kgs)(16/12 kgs).
- 40 DU.
- 10 Snatch (50/30 kgs)(35/20 kgs),
- 1 rope climb.
- 40 sit-ups.
- 2 OHSq.

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

105 min

Warm up for 15 min

A. Skillwork: BMU practice for 75 min

1. Arch & hollow
2. Arch & hollow - toes up - press with shoulders
3. Bar muscle up progression on low pull up bar: hip drive - sit up
4. Bar muscle up with band

B. EMOM for 16 min:
1. min 5 strict C2B + 20 DU
2. min 25 sec hollow hold
3. min 5 MU turn + dip on rings with band
4. min 8 cal assault bike
163/177

105 min

Warm up for 10 min

A. Skillwork: BMU practice for 25 min

B. Painonnostoa: Jyrkin tunti
1. Snatch high pull, muscle snatch, snatch with no feet movement, power snatch, snatch
3x15 20 25 25
2. Power snatch + snatch
25 27.5 30 32.5 35 37.5
3. Snatch
40 42.5 45 45 x. 46 xxx.
4. Snatch pull + snatch
Snatch + clean
Clean pull + snatch
Power clean + snatch
All done at 35 kg.
5. Clean & jerk
35 40 45 50 55 57.5

C. 10 min assault bike

90 min
Muscle & power tunti
A. Warm up & mobility for 20 min

B. Osaharjoitteet:
1. vauhti + pisto eteen
2. vauhti + pisto eteen + varpaat tankoon
3. vauhti + pisto eteen + varpaat tankoon + olkapäät
4. Bar muscle up kuminauhalla
Paras punainen kuminauha :)

C. MU practice on rings for 25 min
MU turns x 5
MU 6 x 1 :)

D. 3 sets of:
10 strict DB press 20 lbs
10 single arm DB row 35 lbs
3 MU turns + dip with black band

90 min

WU for 15 min

A. Skillwork: HSW practice for 20 min

B. Every 2 min, for 20 min:
Hang snatch + snatch
25 30 32.5 35 37.5 37.5 40 40 42.5 45 xx.

C. Back squat

#MetCon | 3 rounds per team for time of:

• speed ladder + burpee tuck jumps complex (F&B)
• SB farmer’s walk (10 mt) (20/10 kg) (F&B)
• 10 BB hang power cleans (40/28 kg)

• 10 sit & ups

• 100 single unders

• 10 box + depth jumps complex (60+40+20 cm)

• 10 SB cleans (20/10 kg)

• 10 push-up to Ts

• 10 plyo tuck jumps

• bear crawl (10 mt) (F&B)

• 20 SB shouldering (20/10 kg)

• 20 butterfly sit-ups

• sprint complex (10+5+10+5 mt) after every 4 stations