5 Rounds for reps

• 2 minute: 15 cals assault bike, rest of time max burpee box jump overs
• 2 min rest

score is total amount of burpees

Every 2 min for 16 minutes, do

2 squat cleans
2 push jerks

Focus on quality

Box - kyykky, 5 x 5, sopiva paino

OPEN 20.5

• 1min. Row/Bike

• 2 rds:
  9 Air squat
  7 Ring row
  5 Push up

• 1min. Row/Bike

• 2 rds:
  6 Good morning
  6 Reverse Lunge
  6 Back squat

• 1min.: Row/Bike

• Mobility...

Odd: T2b 5-10
Even: Du 30-50

Every 10 minutes x 4 sets:
800 m run or 65/50 cal row
20 single KB swing snatches
20 single KB clean and jerks
20 sit ups

Eilinen/
Lepo

3 RFT:

Run 400m
24 Pull ups
24 Pistols

170 min
Warm up + COS 20 min

1.MU
- Drills
- MU 9x1 + 8x2
- MU x 25

2.BFLY + BCTB
- Bfly x 25
- Kip swing + BCTB 5 x 3+3
- CTB + bfly 5 x 1+1

3.SHSPU
A. Box pike HSPU Accumulate 30-40 reps for Quality!
- 8 x 5 = 40 reps

B. Assisted lift off hold 4 x Max effort
- 8 6 5 6 s.

4.Front squat
5x3 @ 70-75kg

5.Depth jumps
3x5

6.Strength
A. 3 sets:
EZ-Bar Skull crushers x 15 - bar
DB Bicep curls - 12 15 15 x 20 lbs