60 toes-to-bars for time

*perform 12 burpees at the start of each minute

Back Squat

6 x 3 @ 50-60%. Fast Hip extension

btw sets 3 High Box jumps

SO 3:15

3min ski + 6-10 heavy DB snatch

3min row + round of Cindy

3min bike + 4-8 sandbag ground to shoulder

RPE total 3+/5

A: Weighted trapbar jumps 8x3
B: Power clean 5x3
C: Strict pull ups 3set
D: SBRG lat pull downs 1xMax
E: DB biceps curls 1xMax

Incline bench press
Barbell row
Reverse dumbbell fly

3*8 each

[On the 0:00]
3 Rounds:
250m Row/ 200 Meter Run
25 Wallballs 9/6kg

[On the 9:00]
3 Rounds:
250m Row/ 200 Meter Run
20 Pull-ups

[On the 18:00]
3 Rounds:
250m Row/ 200 Meter Run
15 Burpees

[Time Cap = 27:00]

Score = Sum Total Of 3 Times
9 Minute Cap for All 3 Rounds
*If Capped: Put 9:00 As Score For That Round

EMOM 6 tiukka leuanveto:

1. max myötäote
2. max vastaote

3 kierrosta

10 kp vipunosto sivulle
10 Zottman käännöt

30s lepo liikkeiden välissä

• wall kick
• 3x3-5x3s negative HSPU on the wall