Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Metcon (Time)
Get as far as possible in 35 min...

3 Rounds:
42 Wall Balls 20/14
30 T2B
18 Deadlifts 225/155

4 Rounds:
50 Push-ups
2 Rope Climbs

5 Rounds:
20 Cal, Assault Bike
30 Russian KBS 70/53

*No rest in between sections. In teams of 2. Only 1 person works at a time.

Power jerk, E2MOM

6 rds

10 Deadlift 100 kg
5 Pull up
5 Ring dip

5 sets of 10 OHS

30* Power Snatch 60/40kg
45* SHSPU

3' Rest

45* KHSPU
30* C&J 60/40kg

10' HSW practice

2 RFT

20 wall ball

20 cluster Dumbbells 22,/15

20 Pullup

Total 110min
A. Warm up 1000m row 150 DU
5x3 explosive front squats
5x5 fast good mornings to overhead balance
5x3 snatches
B. Strength
Deadlift on a plate, Wendler week 3
Bench press, Wendler week 3
C. Metcon
8min AMRAP of Bear complex ladder
1 clean - 1 front squat - 1 S20H - 1 back squat - 1 bth S2OH
30 - 35 - 40 - 45 (viimeinen niskantakaa työntö epäonnistui)
then

3 rounds for quality
10 wall ball 6kg
10 burpee
10 KB swing 24kg > skaalattu 20kg
then

3 rounds for quality (time: 21.40)
20 DU
10 HSPU

10 rounds of:
10 Pistols (alternating legs, for a total of 5 each leg)
10 Chest to Bar Pullups
10 Hand Release Pushups

Deadlift on a plate, Wendler week 3