5 x 6

3 pull ups
6 burpee box jumps
9 ring rows
12 lunges with bar in front rack 20/15kg
12 minute time cap

PK- treeni 4kierrosta (70min): ab 5-6min., soutu 5-6min., juoksu 800m

For time:
30 Toes-to-Bar
30/20 Ring Dips from Muscle-Ups Station
30 Burpees to Target 6″ Above Standing Reach
30/20 Ring Dips from Muscle-Ups Station
30 Toes-to-Bar

3 Rounds of
400m Run
10 Clean & Jerk 60/40kg

6 rnds

1 squat clean
2 front squat
1 split jerk

Use 80 % 1 RM c&j

• 24 Min EMOM of:
1st Min
Row 20/15 Kcal
2nd Min
Bar Muscle Ups 4-8 reps
3rd Min
Double Unders 60 reps
4th Min
Burpees 15 reps
Scale Kcal & reps down in case.

6 rounds:
2 min Assault Bike
1 min Snatch (2x2 position)
2 min Ski Erg
1 min KB Clean & Jerk 4 per hand
2 min Row
1 min Box Jump (6-8)

Seated shoulder press 5x2

5 Rounds for Quality of:

20 GHD Situps
10 Back Extensions 20kg
5 GH Raises