For time
1k run
200 DU
3k Row

12 min emom

2 power clean
2 front squat
2 jerk

6x400m run
Rest 30 seconds between efforts
Each set should be within 2 seconds from the first run

3 kierrosta

30 DU
9 toes to bar

3 min lepo

3 kierrosta 20m DB unilateral vala-askelkyykkykävely
9 toes to bar

E3MOM

5x back squat @50% of 1RM + 3x high box jumps
4x back squat @60% of 1RM + 3x high box jumps
3x back squat @70% of 1RM + 3x high box jumps
2x back squat @80% of 1RM + 3x high box jumps
1x back squat @90% of 1RM + 3x high box jumps

1
2
3
Etc on the min

Every 2 min for 20 min

3 power cleans + 1 jerk

750 Meter Ski Erg
21 Kipping Ring Muscle-ups
750 Meter Ski Erg

3 sets:

12 front rack kb box step-ups
30s sandbag bearhug hold @200lbs
12 weighted hip extensions @15kh
30 ghd

FOR TIME
(time cap 40 min)

• 100 Double unders
• 50 Alternating DB snatches 22.5kg
• 50 GHD situps
• 100 Double unders
• 25 Ring dips
• 25 Burpee Box jump overs 24”
• 100 Double unders
• 50 Toes to bar
• 50 steps walking lunges w. DB in rack
• 100 Double unders

SCALE AS NEEDED