For time

• 5 rounds of
  • 400-meter run
  • 21 kettlebell swings
  • 12 pull-ups

♀ 35 lb
♂ 53 lb

Front squats
5x50%
3x60%
2x70%
1x75%
ME 80%

AMRAP 20'
" burpee inferno"
20 pullup
20 burpees box jumps
20 knee to elbow
20 burpees
20 HSPU
20 burpees Target ( 15 cm )
20 wall ball
20 burpee Toes to bar
20 double DB box step up 2 ×22,5/15
20 burpee chest to bar

1. EMOM x8 2x high hang snatch. (taskuista) Moderate weights, be fast and snappy
2. Snatch 6x2, go heavy. (säilytä ekan setin fiilis ponnistuksesta loppuun asti)
3. Pull ups 4x3 (use extra weight if needed)

Chest Supported Dumbbell Row

4 x ( 8 - 10 )

Go Every 2:30

4rounds:
- 5reps hang power clean
- 25cal airbike
1min rest

5rounds:
- 10reps db bench press
- 10reps bb row

1) 3 Power Clean + 3 Front
Squat + 3 Jerk
2) 5-12 C2B
3) 5-10 HSPU
4) rest

Overall RPE 3 to 4

Loadings:
Rxd: 70/50kg
Masters: 50/35kg

Skills
3 rounds of
5/5 Halo
7/7 Single Arm Russian Swing
5/5 Press

3 rounds of
8/8 Single Leg Deadlift
5/5 Snatch
15 KB V-Up

Wod
one way Stacking (15mins)

Russian Swing
Goblet Squat
Push-Up
Alt Dead Snatch
Sit-Up
Burpee
@24/16kg

4 Rounds
12 Cal Row
8 Dual db hang squat clean @ 2x20kg

rest 1:30 min

12 Cal Bike erg
35 Double unders (max 40s)

rest 1:30 min

Rpe 7

15 mins

• 30 sec Erg
• squats