Raaka työntö 2,2,2,2,2 tuntuman mukaan niin että on mukavaa

Telinestä, nousevat painot, alkavalla 2 min.

3 rounds of

2min of
 - 25/20 cal erg + burpee over rower rest of the time

1min rest

2min of
 - 25 wb + kb swing 24/16kg rest of the time

1min rest

2min of
 - 50 du + 5m suicide sprints rest of the time

4min rest

EMOM 10
1 Snatch @90% of 1RM

4 RFT:

14 Hang Dumbbell Snatch 22,5/15kg
1:00 Deadhang ( Every time you Drop perform 5 Squat Jumps )

TC 10

5 reps @70% + 3 reps @80% + max reps @90%
rest 2-3 min bwn sets

Every 2 min for 12 minutes (6 sets)
15-20 du's or 30-40 single unders
2-3 squat cleans @60-70%

(du's/rope turns should be unbroken set, dont use over 20sec for them)

With partner for quality
24-18-12 reps of
burpee box step overs
wall balls
(so 12-9-6 reps for both) I go, you go.

Every 3 minutes for 9 minutes (3sets)
Weighted chin ups / Strict chin ups x 6-8 reps
or
Negative chin ups x 3-4 reps

Back squats 3x7 reps @ 40-50-60%
Push Press 3x7 reps @40-50-60%
Deadlifts 3x7 reps @40-50-60%

15min
1min Erg/Jog/Su
10m Duckwalk (plate oh carry)
15 Banded Good Morning
8/8 Kb windmill