5 rounds
18 lunges (odd rounds forward, even rounds backwards)
10 ball slams 10#

5 rft
30 cal bike erg
30 wall ball da 12kg target 2.5m
30 box jump over 60cm

3 RFQ
20 alt DB renegade rows 25kg
0:20 L-sit
15 pallof presses R
15 pallof presses L

Warm up(10)
10 jing jangs
10 plyo
10 heel grab
10 knuckle draggers
10 knee grab
10 mountain climbers
10 heels to rear
10 jing jangs

GRT(24)
On the 6:00 x4
400m run
10 dumbbell thrusters
10 v-ups
10 db reverse lunge w/curl

Finisher
1:00 plank
1:00 samson

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(20)
WRK 4:00-REST 1:00 x4
12 dumbbell/sandbag/barbell ground to oh
12 goblet squats(choose weight)
12 butterfly sit ups

Finisher
60 side bends
1:00 hamstring stretch

EMOM10
Vuorominuutein (viisi sarjaa molempia)
1. 3 Lisäpainoleuanveto
2. 3 Lisäpainodippi

Not for time, do not use timer

2 rounds:

• 10 cal skierg
• 10 v-rolls
• 10 kb swing 24/16kg
• 10 cal skierg
• 10 v-ups
• 10 cal skierg
• 10 hspu (abmat assisted)

70% 1rm/Rest 2-3min

Build up to a heavy set of power clean + squat clean of the day.
- 2 x same weight
- Heavy, but fast!
- Use 15-20 minutes.

Jerk from rack, 5 sets of 5 - moderate to heavy weight.
- Rest 2:00 minutes between sets.

3-4 Rounds of:
5+5 1-arm sotts press / arnold press
5+5 Windmills, 10s stop at bottom
5+5 OH Weighted split squat*

*Splitti squatissa ota saksauksen catch asento ja tee siitä kyykky alas siten, että takajalan polvi osuu maahan ja ojennu ylös. Pyri puskemaan etujalalla vastaan, ettei polvi valuisi liiaksi nilkan yli.

Dynamic bench press
9x3r @ 60%
Go every 60s.