3-4 Sets of 8-12 Reps:
A. Barbell Curl
B. Bulgarian Split Squat (Each Leg)
C. Static Reverse Hyper Hold (60-90 Seconds)

For Total Load:
5 Sets of 5

I go, You go

100 cal Ski
100 reps Wall ball
100 reps Pull-Up
100 reps Sit-Up
100 reps Db Snatch
100 reps Box Over Jump
100 reps Push-Up
100 reps KBS
100 reps TTB
100 reps Burbee

Db 22,5/15kg
KB 24/16kg

1a) rive riipusta 3x5
1b) allemeno 3x5
1c) työntö saks. 3x5
2) Rive kyykkyyn 6x2x75%
3) Työntö saks. 6x2x75%
4a) TK 3x1x90%
4b) GHD-maailman ympäri 3x(10+10)
4c) Boxin yli hypyt nousevalla korkeudella 3x5 (35-45-50-60-75cm)

20min EMOM

Cal airbike/row/c2bike
Round of Maco Man

RX 20/16cal & 70/50kg

Team of two

21-15-9-9-15-21

Deadlift
C2B
AB cal
HSPU

A: Triple snatch (power-half power-squat) 4x3
B: Clean deadlift + double power clean+ power jerk 4x 3
C: Every 30 sec. Triple Clean pull tng 6x90% of max clean

A,
3 rounds for time of:
20 Power Cleans, 61/43kg
20 Wall Balls, 12/9kg

Compare to 5-1-21.

Goal: Sub 12 mins

B,
3 rounds for quality of:
5 Prone Swimmers
Single Arm Overhead Carry, pick load, L 15m/R 15m

As fast as possible

Rest 90s-2min between sets
-Build up