12-9-6

Box over burbee
DB snatch 25/15 kg

E90S for 15min
Power clean & jerk x3@light weight
+
Front squats 3x3 @ moderate weight
Between Every set Max set strict pull ups

Conditioning
5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Burpees over Rower
Score is slowest round.

Max reps unbroken strict hspu.
Scale if needed with abmats, goal is to do +5

3-3-3-3-3 deadlift - 265 lbs

then…

2 minutes:
10 deadlifts @ 75% 3RM - 200 lbs
max handstand push-ups

3 rounds

Score = total number of HSPU

3.12 mi run
Duration 0:36:56
Average Pace 11:50 / mi
Average Speed 5.07 mph

7 Round of:
Pistol Squats 12 reps
Toes to Bar 8 reps
Ring Muscle Ups 4/3 reps
16 Min Timecap

Splitistä pressi 3x5

Raakatyöntö + työntö

(2+1)x2@65%
(2+1)x5@70%

vauhtipunnerrus

5x4@70%

liikepareina
askelkyykky kävely 3x10 per jalka
lisäpainolankku 3x30sec

Team WOD teams of 3 AMRAP 20
3 stations:
1. Run 3 circles around the cage.
2. 5 sit ups + 15x HR push up
3. Clean & jerk

1 person @ one station. Switch every 3 circles of run.
SCORE: total c&j kg (use any wight on bb you want)

10 min EMOM

Odd: 7 thruster (20-40kg)
Even: 1-2 ring MU