2 sec Pauses:
1. Mid-Shin
2. Knees
3. Knees (going back down)
4. Mid-Shin (going back down)

3" elevation

10 rounds:

10 x thrusters
10 x vatsalinkku

5 rounds:

5 leukaa (3 puhtaana ja 2 kumpparilla)
5 dippiä laitteessa

Tabata

Thruster #45 (81)
Burpee (51)
OHS #45 (63)

Biking outside for 90 mins

3 min
Buy in 12 kb snatch 16 kg
Max box over burpees

Rest 90 s

2:30 min
Buy in 10 kb snatch 16 kg
Max du

Rest 60 s

2 min
Buy in 10 kb snatch 16 kg
Max burpees

5 Rounds
400 Meter Run
15 Ring dips
15 Clean and Jerk #135

6 rounds

6 thrusters
1 lap upper lot

5 rounds for time

15 ground to overhead
30 mountain climbers
8 chin ups
10 wide leg squats

Strength
Clean
Every minute for 6 minutes complete 5 touch-and-go Cleans (full squat) @60% of 1rep max.- 145

Conditioning

Group A
4 rounds for total reps per exercise:
• 1 minute Dumbbell Front Squats (#45/25)
• 1 minute Box Dips
• 1 minute Sit-ups
• 1 minute Rest

Group B
4 rounds for total reps per exercise:
• 1 minute Dumbbell Squat Cleans (#35/20)
• 1 minute Ring Dips
• 1 minute V-ups
• 1 minute Rest

Group C
4 rounds for total reps per exercise:
• 1 minute Dumbbell Squat Cleans (#50/35)
• 1 minute Muscle-ups
• 1 minute Toes to Bar
• 1 minute Rest

Chose C
Squat Cleans: 30
Muscle ups: 8
Toes to Bar: 42

Power Clean

10 Min EMOM
2 reps at #225