60m Sprints - grass - rolling - 8x60m - 8.28, 8.06, 7.97, 7.93, 7.81, 7.63, 7.78, 7.94

1000m Row - 3:44
Front Squats - 3x184, 3x215, 3x245, 3x265, 2x285, 1x305
Deadlifts - 5x185, 5x225, 5x315, 5x365, 5x405
DUBs - 10x30reps

Ladder Up 13'
2-4-6-8……ect

Snatch
Ring dips

60/40

Vauhtipunnerrustekniikkaa +
4 x 10 vauhtipunnerrukset

Ring MU Toe Nail strict transition 5x3
7x1 Muscle Up Negative
+
Snatch 5x3 @ 75%
+
Snatch Pull 5x3 @ 90% 1RM Snatch
Back squat 6x5 @ 70%
+
3rft:
Dumbbell snatch, 15 reps, right arm
10 Pull-ups
Dumbbell snatch, 15 reps, left arm
10 Pull-ups

10 Single Arm Thruster per side (25lb guys, 15lb girls)
10 TRX Pike
20 Mountain Climber

AMRAP 12 minut
5 HSPU from the ground
10 walking lounge
20 double unders

• Five sets of: Weighted Pull-Ups x 2 reps (20kg) Rest 30 seconds

Two sets of:
5-7 Wide Pronated Grip Pull-Ups
Rest 45-60 seconds
5-7 Pronated Grip Pull-Ups
Rest 45-60 seconds
5-7 Supinated Grip Pull-Ups
Rest 45-60 seconds
5-7 Mountain Climber Pull-Ups
Rest 45-60 seconds

• A. For time: 10 Snatches 42,5 kg 10 Snatches 45 kg 10 Snatches 47,5 kg 10 Snatches 45 kg 10 Snatches 42,5 kg

*If you lose balance on receiving and step forward or backwards, the rep doesn’t count. If you fail the attempt, you must perform 10 burpees over the barbell before your next attempt.
**Time Cap = 25 minutes

Rest 10 minutes, and then…

B.
AMRAP 12'
15 Calories of Rowing
20 Push-Ups
25 Air Squats

50 rounds of long-cycle burpees
1 squat
1 push up
1 sit up
1 superman
1 tuck jump

3 rounds for time of:

50 Double-Unders
30 Wall-Balls 20/14#
10 Muscle-Up