On the 5:00 x 4 Rounds:
20 Double Dumbbell Deadlifts (80's/55's)
20 Wallballs (30/20)
20/15 Calorie Row

Kilos: Dumbbells: 36.5/25, Wallball: 13/9

100 Deadlifts with bodyweight

In team of 3
2 round

100/70 cal row
100 box jump over
100 power clean (20kg)
100 barbell-facing burpees

Round 1: barbell 115/65
Round 2: barbell 135/95

30:00 time cap

4 Sets of the Complex:
Pausing Snatch Pull + Squat Snatch + Overhead Squat
Followed by…
6 Heavy Singles Snatch

Set #1 – 1 Complex @ 50% of Current Snatch
Set #2 – 1 Complex @ 55% of Current Snatch
Set #3 – 1 Complex @ 60% of Current Snatch
Set #4 – 1 Complex @ 65% of Current Snatch
Set #5 – 1 Snatch @ 70% of Current Snatch
Set #6 – 1 Snatch @ 75% of Current Snatch
Set #7 – 1 Snatch @ 80% of Current Snatch
Set #8-10 (3 Sets) – 1 Snatch @ 85% of Current Snatch

5 rounds “Ship”
7 Squat cleans
8 Burpee box jumps

OH Lunges 4x15m

Tangolla tai kp.

Eilinen/Lepo

5min easy aerobic activity with nose breathing only.

Perfect Stretch video

Back Squat
On the Minute – 3 Back Squats
Start at 70% and add (10/5) to each minute until reaching a heavy triple for the day. Not a max – a challenging triple.