Dumbell Snatch/Burpee Box Jump
21/3
18/6
15/9
12/12
9/15
6/18
3/21

20 Min Cap

All but the last 21 Burpee Box Jumps

Hang snatch

Deadlift 3 RM, then 3 sets with 80% (choose reps)

For Time:

100 Pull Up
100 Push Up (Hand Release)
100 Sit Up (no wall)
100 Air Squat

30x135lbs ground to overhead, 6:05

light jog 1 mile

21 OHS
21 hand release push ups
150 m shuttle run
15 OHS
15 HRPU
100 m shuttle run
9 OHS
9 HRUP
50 m shuttle run

Double Unders (3 rounds of 20 reps)
Ring Dips (3 rounds of 5 reps)

EMOTM for 10 Minutes:
5 Pull-ups (green band)
10 KB Swings (26#)

Pull ups felt good and KBs were wearing me out by the end. Usually finished pull ups at 10 seconds, started KBs at 15 and finished at 40s.

4 rounds: 10 mave 100kg, 20 boksihyppyä 70cm ja 30 DU

Front squat