1 x niin monta leukaa kun menee, pieni kippi hyväksyttävä

Souda tunti, tulos metreinä.

140 min
Warm up for 15 min

1.Squat clean + Front squat + Jerk
A. Heavy 1+1+1 for the day
25 27.5 30 32.5 35 37.5 42.5 47.5 52.5 55 57.5 60

2.Strength
A: 4 sets:
3 Weighted pull ups - 10 15 20 22 kg
Max effort Handstand push ups (Strict if possible) - knees on box 20"
- 7 8 8 9

3.Metcon
A. 5x3 min on / 2 min off:
12 Overhead squats - 35 kg
50 Double unders
Max effort Ski - 335 386 390 395 410 m

4.Strength
A. 3 sets:
20 back ext. DB row on boxes - 20 20 20 lbs

B. EMOM7: abs

150 Kettlebell Swings
Every minute 10 Squat

Build to a Moderate Set of 3

For time
20 10 5
16 8 4
12 6 3
8 4 2
4 2 1
Dumbell hang clean and jerk 24 kg
Burpees box jump over 60cm
Ring muscle up

(25 min)4x3 min AMRAP,(vuorotellen A ja B) 3 min välissä A. 3 min 7xboksi 7x heilautus 7x burpee. B. 3 min5x jalkojen nosto 5 x wallball 15 m kauppakassi painavalla

Double under practice for 15min

E2MOM 5
5x Deadlift

For time:
40x DU
20x 1DB Snatch alt. (15/22,5kg)
40x DU
20x 1DB Snatch alt. (15/22,5kg)
40x DU
20x 1DB Snatch alt. (15/22,5kg)

Tc: 10min

3-4 rounds:
10-15 strict press
6-12 pull up/ ring row
10-15 push up
-rest as needed-

(20 min timecap)

5 sets of 3 reps