Not as RX'ed...

65lb thrusters
All but first 8 pull-ups with a green band

3 rds for time:

• 400m run
• 21 kettle bell swings (Rx 53 lbs)
• 15 pull-ups
• 9 HSPUs

#Skill | 10 x 30” on / 30” off of:

• double unders

#Strength
21-15-10-6-3-1-3-6-10-15-21 reps of:

• BB bench press

then

3-3-3-3-3 reps of:

• DB chest flyes

Pause 3' at the bottom

Rep Scheme

3-2-2-1-1-1-1

You decide your rest time, but you have to perform the 7 sets in 10 mins

17 Burpees

4 Sets of:
A1- Front Squat – 5 reps @ 70-75% 1RM
-60”Rest-
A2- Strict Ring Dip stop bottom pos 2”- 5-7 Reps
-60”Rest-
A3- GHD Hip& Back Extension – 8-10 Reps
-60" Rest-

300m Row
1Min Plank Alt Knee Tucks
20 x Burpee
1Min Plank Alt Knee Tucks
10 x 20m Shuttle Sprints
1Min Plank Alt Knee Tucks

6 Rounds

+

1 Rope Climb
7 deadlifts (30kg)
7 clean (30kg)
7 clean and press (30kg)
10 Ring push up
5 dips

3 Rounds

21–15-9
24″ Box Jump
75# Power Snatch
Chest to Bar Pull-Up

For time:

21-15-9

• power cleans (Rx 135 lbs)
• shoot throughs

105 min
Warm up

A. SHSPU x 3-5 reps
10 kg plate: 5, 6
5 kg plate: 4, 2

B. Skillwork: HSW practice for 15 min

C. EMOM for 12 min: clean & jerk

D. 5 rounds of:
9 HSPU 5 kg plates
300 m run
Rest 2 min between sets.
Results: 3.27, 3.14, 3.24, 4.06, 3.49

E. For quality:
C2B x 20 reps
Hyvä tekniikka!

F. For quality and strength:
MU dips with band x 6 reps