For time%0A%0A- 50-foot overhead walking lunge%0A- 21 burpees%0A%0A♀ 35-lb barbell ♂ 45-lb barbell

Build to days heavy:
8 Front Squats

Feel The muscle growth

EMOM 12
M1 8 burpees
M2 12 KB Swings 32/24
M3 20m sled sprint
try to have 20-30s. rest per minute

Clean & Jerk

A) Build Up To Days Heavy 1RM

B) EMOM 8:

• 1 C&J @90% from 1RM

C) Clean Pull:

• 5x2 @110%

Back Squat

• 2x3 @80-85%
• 3x1 @90%+ *rest 3min between *vähän enemmän rautaa, ku viime vkolla

Metcon

4 Sets Of:

• 750m C2 Bike
• 3 Rope Climbs
• 15/12/9/6 Hang PC

rest 2min between sets
1st round: 40kg
2nd round: 45kg
3rd: 50kg
4th: 55kg

Optional Accessory

4 Rounds For Quality:

• 45-60s SB Bearhug Hold rest 30s
• 40/40s Copenhagen Plank *rest 90s

20 rounds for time:
5 wall balls
5 burpees (to target)
10 sit ups
6-8 shuttle runs (15 m)

Hang squat clean 3 RM

*time cap 20min
1+1@climb to the maximum of the day, rest 2min

AMRAP
20 T2B
40 DU
10 Squat clean (-1 Every round)
TC. 4 Min

Laita juokseva kello mene niin pitkälle kun pääset

LÄMMITTELY
- Keppilämmittelyt parin kanssa
- Floor is lava (matot)
- Liikkuen availut

VOIMA
Maastaveto 3 x 15
Kulmasoutu 3 x 15

AMRAP 8min
5 x / puoli - toinen jalka seinällä yhden jalan mave
10 x rengassoutu
10 x thruster kp