3 x 5

strict 5x5

5 rounds for time of:
Body weight power cleans, 5 reps
10 box jumps, 30 inch box

4 rounds for total working time of:

Row 500m
20 KB Swings 32/24kg

Rest 1:1

Vauhtipunnerruksia ja kiertoharj.

Do 5 rounds of:
8 box squats
8 Bar Muscle Ups
This is Not For Time, but push a good pace. Good explosive form on the squats is key with good speed out of the hole.
Box squats should be using a lot of hamstrings without lowering your head.

5 Hang Power Snatch @ 55#
5 OHS @ 55#
12 Windshield wipers
9 Ring Rows

60m Sprints - on grass - rolling - 8x60m - 8.40, 8.16, 7.97, 7.91, 7.88, 7.63, 7.81, 7.97
40yd sprints - on grass - rolling - 4 x 40yds - 4.97, 4.92, 4.82, 4.75

Four rounds, Work for AHAP

Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Every two minutes, for 6 minutes (3 sets):
Back Squat x 10 reps @ 80%