EMOM 16' OF:
1' 10 BARBELL SNATCH 40/25 - 30/20
2' 10 OVERHEAD SQUAT OR 15 FRONT SQUAT
3' 10 CLEAN&JERK
4' REST

3 rounds:
15 KB deadlift
10m KB front rack walking lunges
-rest 1-2 min between rounds-

3 rounds:
6+6 box step down
12 hanging knee/ leg raises
-rest 1-2 min between rounds-

For time

15 Front squat @60kg
5 Rope climb
20m Handstand walk
25 Front squat @60kg
3 Rope climb
40m handstand walk

TC. 30min

Bar starts from the floor!

For time
Cash in:
50 wall ball
Directly to:
4 rounds
12 hspu
8 power snatch 45kg
4 ring mu
Cash out
50 wall ball
Time cap 18'

30 minutes:
9 Shoulder Press @ AHAP (Floor)
12 Ring Row
10+10 Stationary Lunge w/ KB`s
12 Weighted Sit ups w/ plate or KB
Sprint 200m
Rest 2 minutes btw. rounds.

EMOM 3
5 Tall Jerks

135 min
Warm up for 15 min

1.HSW
- 10 m

2.MU
- Drills
- MU 12x1
- MU+HTR 4x1+1
- MU x16

3.BCTB
- Drills
- BFLY x30
- BCTB x25 (singles)

4.Weightlifting
Clean & jerk 1+2, go every 90 s. x 12

Armhävningar 3xMax

Omatoiminen extea

7 ROUNDS FOR TIME:
10/7 CAL ROW or 7/5 CAL BIKE
10 DEADLIFT  100/70 - 70/50
30 DU or 90 SU