Boksi hypyt 30kpl

tabata 45sec work/45sec rest
10 rounds alt between:
OHS
hollow rock

7 rounds of:

Row 200m (all out)
ME -1 MU AFAP

Rest 1:1

Note: This should be a “quick” ME -1 set. Meaning fast to the rings and fast cycle on the rings, but drop a rep (or two) before hitting failure.

4 rft
18 cal bike erg
15 box jump over 60cm
12 ttb
9 double dumbell front squat
Dumbell 24kg

2 rounds of
20 power snatch 35kg
20 burpee

2 rounds of
20 Push jerk 40 kg
20 single leg V-UP

2 rounds of
20 squat cleans 50kg
20 burpee

2 rounds of
20 cal row
20 single leg V-UP

Time Cap 45 min

Five sets of:
Push Press x 3 reps
Rest 2-3 minutes
Build to a 3RM Push Press

Complete as many rounds as possible in 12 minutes of:
35-lb. dumbbell thrusters, 9 reps
15-foot rope climb, 1 ascent

Post rounds completed to comments.

Pakarat, takareidet, etureidet

Niskasta te-leveydeltä pressi

3x5

Raakatempaus + riipusta tempaus (kyykkyyn) raan %

(2x1+1)x2@65%
(2x1+1)x2@70%

Niskasta te-leveydeltä vauhtipunnerrus + valakyykky

(5+2)x5@70% valakyykky

Etukyykky

3x3@70%

10 ROUNDS

Focus on the Quality of the reps - make sure you do it right and dont go too heavy, but still not too light - if you start to loose form, back the weight down

• 1 Halted clean deadlift
• 1 Hang Squat clean (above knees)
• 1 Full clean