3 rounds for time:
- 10 front squats 80kg
- 20 c2b
- 400m run

8 min E2MOM:
• 8-6-4-2 Front Squat
Increase weight each set. Recommended percentages: 60-70-80-90% of 1RMs

Snatch

A) Build Up Tp Days Heavy

• 3 RM Power Snatch

B) E3MOM X4-5

• 3 Power Snatch + 3 Low Hang Power Snatch
• 3 High Hang Power Snatch

*TnG
*Find Days Heavy

C) Snatch Pull

• 3x3 @110%

Metcon

EMOM 20

1: 20 GHD
2: 12 Cal Echo
3: 10 DB Hang Clean + AMRAP: bMU (2x35lbs)
4 Rest

Accessories

4 Rounds For Quality:

• 20/20m Mixed Rack KB Carry (farmer + oh)
• 10-15 Heavy KB Swing
• 10/10 KB Side Bend

For time

• 21 bench presses (♀ 125 lb, ♂ 185 lb)
• 21 calories on the Echo bike
• 18 bench presses (♀ 125 lb, ♂ 185 lb)
• 18 calories on the Echo bike
• 15 bench presses (♀ 125 lb, ♂ 185 lb)
• 15 calories on the Echo bike
• 12 bench presses (♀ 125 lb, ♂ 185 lb)
• 12 calories on the Echo bike
• 9 bench presses (♀ 125 lb, ♂ 185 lb)
• 9 calories on the Echo bike
• 6 bench presses (♀ 125 lb, ♂ 185 lb)
• 6 calories on the Echo bike
• 3 bench presses (♀ 125 lb, ♂ 185 lb)
• 3 calories on the Echo bike

Partner workout

AMRAP 10 mins
Partner A : 400m run
Partner B: AMRAP of 20m sled push@40/30kg + 20m sand bag carry @45/30kg
( Switch when run is complete)

REST 3 mins

AMRAP 10 mins
Partner A : 30 machine cals
Partner B: AMRAP of 10 wall ball@ 9/6kg + 10 KB deadlift @2x24/16kg
( Switch when machine cals are complete)

REST 3 mins

AMRAP 10 mins
Partner A : 40m bodyweight walking lunges
Partner B: AMRAP of 10m burpee broad jump + 10 butterfly sit up
( Switch when lunge is complete)

Käsinkävely

WU
Juoksua ulkona, joten lenkkarit mukaan!

CF

20x
40sek on, 20 sek off
1. 2xKB C&J
2. Bike
3. 2xKB snatch
4. Bike
5. Bear hug carry
Rest 3-4min

20x
40sek on, 20 sek off
1. Lunge jumps
2. HSPU variation, ~2sets
3. Burbee box jump
4. BMU, 1-2sets
5. V-ups

2 waves
5-4-3-2-1
1 piwer clean ja push jerk TnG
Lepo aaltojen välissä 2-3 min.
Nosta painoa joka sarjassa

For Time
50 Air Squats
10 Burpees
40 Sit-ups
10 Burpees
30 Walking Lunges
10 Burpees
20 Push-Ups
10 Burpees
10 Pull-Ups
10 Burpees
20 Push-Ups
10 Burpees
30 Walking Lunges
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

3rnds

8 Biceps curl DB 2x10kg
10 Triceps DB 2x4kg

3x10 back lateral raises