tc 49 min
3000m row
300 du
3 mile run
time. 43.21

after
10 min 70%
odd: clean and jerk
even: squat clean

5 - 5 - 5+ @65-75-85%
laske painot: 90% of 1RM

For time
500m row
30m handstand walk (scaled)
10 BS 75kg
500m row
50 burpee over 24” box
5 BS 75kg

5-4-3

5 x 10

Strength Deadlift 5x5 @ 90-95% (100kg)

Clean, 1 RM

20min amrap:

1-2-3-4-5-6-....jne.

• askelkyykky (N 42,5kg / M 60kg)
• push press (N 42,5kg / M 60kg)
• burpee

00:00 - 02:00
test max reps unbroken strict pull up
02:00 - 04:00
1 set 70% rep of test
04:00 - 06:00
2 set 60% rep of test
06:00 - 08:00
3 set 50% rep of test

Warm Up

3 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats

Then

2 Rounds
10 Leg Swings (each leg)
10 Lateral Leg Swings
10 Jumping Jacks
10 Seal Jacks

Mobility

Front Rack MOB
Hip MOB

WOD [32:03]

3 rounds of:
30 Squat Cleans (95, 65#) [45#]
30 Burpees
30 Sit-ups