For 45 mins:

"Running DT"

400 m run
3 rounds:
12 Deadlift
9 Hang Power Clean
6 Push Jerk

with barbell (20/15/10kg)

@70-80% of max HR

Back Squat 3 RM.

12 minuutissa maksimi juoksumatka.

"Fight Gone Bad" with 5 rounds

30min EMOM (5rounds):

1) Wallball
2) Sumo deadlift high-pull (35/25kg),
3) Box Jump 60/50cm,
4) Push-press (35/25kg),
5) Row (Calories)
6) rest

Score: all reps + cal together

Target: 500+ reps

Overall RPE 5, maximum effort.

3 Min AMRAP:
4 Ring MU
12 Wall Ball
4 Ring MU
12 Wall Balls
Max Cal Row

2 Min Rest;

3 Min AMRAP;
30 DB Snatch
Max Box facing burpee box jump overs.
2 Min Rest

Repeat x 3
So total intervals 3/3 (30min)

Post total cals + bbjo

Power snatch+hang power snatch+OHS

Find best possible weight for this complex. Quality first!

3x

2 min on / 1 off row - for max avg. Kcal/h

Aseta soutulaitteeseen intervalli 2 min työtä - 1 min lepoa. Toista kolme kertaa. Katso lopuksi muistista keskimääräinen kcal/h kaikista souduista - tämä on tuloksesi.

For time:
21-15-9
Deadlifts @100/70kg
Bar Facing Burpees

• 10:00 Time Cap

weighted pull up 6 x 4

Find daily 3 rep Technical Max!

POOR technique includes:
-Knees caving in
-Elbows dropping
-Not reaching full ROM
-Loosing full contact with the floor
-FAILING!