5 rounds for time:
4 x hang squat snatch 40 kg
8 x OHS 40 kg
12 x pull up

20 reps unbroken as heavy as possible.

A.
Every 2 minutes, for 20 minutes (10 sets):
Jerk with a Pause x 1 rep

(dip and pause for one full second, then jerk – then hold for 2 seconds in the receiving position before recovering your feet)

Work with a load that allows you to maintain perfect mechanics for all ten sets.

10 min EMOM 1 liike/min:
10x wallball
20x heilautus
2 min lepo
6 min pitoja
1 min hollw pito
1 min punn asennosta kyynärvarsille
30 sek lankku
30 sek sivulankku
30 sek lankku
30 sek sivulannku tonen puoli
1 min punn asennosta kyynärvarsille
1 min hollow pito
2 min lepo
4 min tabata selkävatsaburpee!

3 rounds, each for time of:
1600 meter run

Rest as needed between efforts.

Record total time excluding rest. Post times for each round to comments.

For time:
1-2-3-4-5-6-7-8-9-10 reps of:
- Decline push ups.
- Strict pull ups.
- Wall ball shot.

For Time:
Run 1 Mile
Complete the following (break up in any way but all reps must be completed before starting the final mile run)
100 Pullups
200 Pushups
300 Air Squats
Run 1 Mile

Complete as many rounds as possible in 15 minutes of:

• 10 body-weight bench presses
• 20 toes-to-bars
• 30 hip extensions

Total 90min
A.
Three sets, not for time, of:
Russian Leg Lifts x 6-8 reps
Double-Unders x 30-50 unbroken reps
Turkish Get-Up x 2-3 reps each arm 12kg, 16kg, 16kg

Skillwork for 20min:
4 sets of BMU
4x10 pull ups

B.
Six sets of:
Power Snatch from Mid-Thigh x 4-5 reps > vaihdettu hang snatch from mid thigh x 2 reps
(straps are ok if you have them)
Rest as needed

C.
Back Squat @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%

D.
1000m row

100 sit-ups
4 rds
10 snatch 50 kg
20 ring dip
30 squat