#MetCon | team relay race, 3 rounds each, alternating, for time of:

block 1
1. crawl (5 mt)
2. burpee box jump + depth jump complex (60/40 cm)
3. 10 SB cleans (20/10 kg)

block 2
4. zigzag sprint (10 mt)
5. box jump + depth jump series complex (60-40-20 cm)
6. 10 BB hang power cleans (40/20 kg)

block 3
7. crawl (5 mt)
8. burpee box jump + depth jump complex (60/40 cm)
9. 10 SB shoulderings (20/10 kg)

block 4
10. speed ladder
11. kneeling + broad jump complex
12. 10 BB push jerks (40/20 kg)

+ sprint (5 mt) (F&B) after every 3 stations

Only lowest round counts

10min emom:

• Power clean + hang power clean (below knee) + hang power clean (above knee)

Use the same weight for all 10 sets 265lbs

3 rounds for time

• 500m row
• 25 wallballs 10kg
• 10 t2b
• 2 ring muscle ups

3 x rinnalleveto riipusta + maasta + työntö saksiin, 75 %

3 x rinnalleveto maasta + työntö saksiin, 85 %

50-40-30-20-10 of
Bj 61 sm
Kbs 24 kg
V-group

For Time:
100 Push-Ups

5K Row

Row 1000 m
25 pistols
15 hpc 80 kg.
In team of four

3 RFT:
5 Front Squat, 50/35
15 Pull-Ups
5 Bar Facing Burpees
15 TTB
5 Push-Press, 50/35
15 HR-Push-ups
TC: 15