5 Rounds

4 power jerks @ 80%

3rounds
- 16-20reps landmine abs
- 12reps hexbar deadlift
- 15 superman

Metcon 1:

4 Rnds: 100 ft Sled Push (300lbs), 10 T2B, 10 Pullups

Time - 11:44

Metcon 2:

4 Rnds: 100ft Walking lunges (45lbs), 20 Superman Ext, 200ft Farmers Walk (75lbs DBs each hand)

Time - NT

Amrap 15
15 power snatches 43/30
30 Wb
60 Du

50 Strict HSPU for time

(Time cap: 10min.)

2x2 75%

A: Split jerk 5x75%, 3x85%, 1x95%+

For time:
50 air squats
25 cal row
40 kb swing 24kg
20 cal row
30 sit ups
15 cal row
20 push ups
10 cal row
10 burpees

60m Sprints - 3x60m - 8.78, 8.68, 8.50
100m Sprints - 5x100m - 14.78, 14.38, 14.03, 13.69, 13.62

Voimatempaus 3x5

Tempaus + valakyykky
2+1@65
2+1@70
2+1@75
2+1@80
2+1@85 x 2

Rive + työntö
2+1@65
2+1@70
2+1@75
2+1@80
2+1@85 x 2

Työntö "palautus"
5x1@ 1RM

lisäpainolankut 3x60 s