A: Height jump 8x3
B: 20min Amrap
16 DB FC Lunge steps
4 Ring dips

Every 3 minutes for 5 rounds complete

• 20 dumbbell walking lunges
• 20 burpee box jumps

♀ 35-lb DBs, 20-in box
♂ 50-lb DBs, 24-in box

Front squat 5-5-5-3-3

Warm-up:

3x
18/15 Calories row erg
10 Upright rows with snatch grip
10 Overhead squats
10 Push-ups
20 Reverse lunge steps

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Snatches

Build up to a heavy set of (Snatch + hang snatch) in 12:00 minutes.

Then
5 sets of (Snatch + hang snatch) @ 85-90%

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Metcon:

Every minute on the minute for 14:00 minutes:
250/200m row
12 Bench press @ 50%

Right into

3 rounds for time:
10 Squat snatches 60/40kg
30 Wallball shots 14/8lb

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Bonus:
5 x 10 Pendlay rows
5 x 10 Behind the neck barbell tricep extensions

Core:
3x
12+12 1-Arm windmills
12 Strict toes to bar

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WU
3min. kävelyä ja hölkkää
vuorotellen
+
run WU videon mukaan

Alternate A1/A2, rest 1:30-2:00 between movements

A1. Strict press
Build to a heavy double (H2) @ RPE 7-8 (2-3 RIR)
+
2-3 x 4-6 @ 85-90%H2 (RPE 6-8/2-4 RIR)

A2. Strict pull-up
Build to a heavy double (H2) @ RPE 7-8 (2-3 RIR)
+
2-3 x 4-6 @ 85-90%H2 (RPE 6-8/2-4 RIR)

Penkki 3x3 (50-60-70%)

Penkki 3x2 (75-80-85%

Penkki 3x1 (90-92,5-95%)

Kulmasoutu 8x8

Double DB Single-Leg RDLs: 3 x 8 each. Rest 60s.
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

5, 4, 4

A: Bench press 4x5 @77,5% amrap sista setet
B: spoto press 6x1 @60%
C1: Lat pull downs 4x8
C2: Seated Shoulder press 4x5