4 rounds:
8+8 KB clean press
5+5 airplanes

A: Double hang power snatch+low hang squat snatch
B:Power clean+ squat clean + power jerk+split jerk
C: Clean pull @75 of max clean pull 4x4

3 kierrosta: (ei aikaa vastaan, keskity laadukkaisiin toistoihin, lepoa tarpeen mukaan)
8-10 / 8-10 boksille askellus lisäpainolla
8-10 / 8-10 yhden jalan takareiden koukistus kuminauhalla
8-10 ”skull crusher”
8-10 kulmasoutu tangolla

20x
Every-30secx1arm cleanx5rep kb24kg/16kg

3 SETS:

40s on/20s off

1. Burpee
2. Russian twist
3. Devils press
4. Flutter kicks
5. Thruster
6. Alt. V-ups
7. Db snatch
8. Plank march
9. 2x db renegade row
10. Side plank R
11. Push-up
12. Side plank L

Shoulder Press, Behind Neck. SN Grip

4 x 5

20 Sec Banded Pull Apart Hold Between Sets.

Go Every 3:00

Banded Deadlift 5x4 reps, then max reps @ 90%

A,
Complete as many rounds as possible in 15 mins of:
10 Burpee Pull-ups
20 Single Leg Crossbody Toes-to-bars
10x 1 Burpee + 3 Air Squats
40 Double Unders

Goal: 3+ rounds

B,
3 rounds for quality of:
L Lateral Sled Drag, pick load 15m
8 L/8 R Band Mount Single Leg Glute Bridges
R Lateral Sled Drag, pick load 15m
8 L/8 R Single Arm Kettlebell Cleans, pick load
Bird Dog, L 30 secs/R 30 secs

Athlete chooses the weight for the sled and kettlebell work.

1. Row 12 cal
2. Ski erg 10 cal
3. Assault bike 8 cal
4. Rest

2rds
20 high knees
10 lunge
20 jax
10 shoulder taps

GRT(20)
run, walk, row, bike for 20:00 mins

Finisher
50 oblique crunch
1:00 IT stretch