3 rounds of:

box jumps x 20 24"
toes to bar x 15
kb swings x 20 53#

round 3 sucked.....
round 1 of toes to bar unbroken, round 2 10/5. round 3 horrible
kb swings round 1 unbroken, 2 and 3 in 10s

Group session, 25 minutes of 1 clean, 2 strict press, 3 push press, 4 wall climbs. 7 rounds, 45kg, 47.5kg, 50kg, 52.5kg, 55kg, 57.5kg, 60kg. Then 25 minutes of 5 squat clean thrusters, 4 rounds, 95lb, 100lb, 110lb, 135lb.

For quality
3 - 4 setts
A1. Pull up + supine ring row 4 + 4
A2. Shoulder press + push press 4 + 4
B1. Overhead squat 8
B2. Romanian deadlift 8
C1. Floor press DB/ KB 12
C2. OH lunge 12

12 Min. AMRAP

5 Burpees
10 Ground to OH (clean and push press)
15 DU

21-15-9
Wall ball & pull ups

20 minute walk 5% incline

Jokaisella alkavalla minuutilla 2 rinnallevetoa raakana.

5min Airbike/Bike with nose breathing only

5-10 Down Dog to Cobra video

warm up: 14min EMOM
a) 15 Air squat
b) 10 push ups

Amrap 15min
• 5 wall climp
• 10 pistol (alternate)

2 rounds for quality
• 20 Hollow Rocks
• 20 Right Leg Circles
• 20 Left Leg Circles
• 20 Superman Rocks

Front Squat, four sets of fours.