8 min E2MOM:
• 3-Position Clean (upper thigh, below knee, floor)
Every 2 min for 8 min, perform one 3-position clean (no jerk; power or squat). Recommended weight: 45%, 55%, 65% of 1RM clean.

Facepulls 5x20

Penkki käsipainoilla 5x8-15
-kämmenet vastakkain

Kulmasoutu 5x8
-penkin vastaliike

Hypyt 6x2
-hyppy eteen + jännehyppy

Jalkanostot maaten 5x12-20

For time

30 boxjumps
30 pullups
30 kb swing @16
30 lunges
30 k2e
30 press @20
30 back ext
30 wall balls
30 burpees
30 DU

3x
8-10 kulmasoutu tangolla
6-10 penkkipunnerrus käsipainolla

3x
8-10 pystypunnerrus käsipainoilla
8-10 hauiskääntö käsipainoilla

40kg mb olan yli 10 krt
40m farmers walk 32kg kb
5 rounds

AMRAP 10:
• 10 Burpees over an object
• 12 V-ups

Max front squat

A,
EMOM 10 mins
odd: sand bag clean over shoulder x 8
even: V-up x 12 reps

B,
7 rounds for time with one KB
Left arm:
3 Deadlift
3 Russian swing
3 Clean
3 Front squat
3 Thruster
3 (Push )Press
Right arm:
3 Deadlift
3 Russian swing
3 Clean
3 Front squat
3 Thruster
3 (Push )Press

Timecap : 18 mins

For time
50 wall ball 12 kg target 2.5m
50 box jump 60cm
50 wall ball 12 kg target 2.5m
Ogni inizio di minuto 5 deadlift 102.5kg
Il wod parte con 5 deadlift
Time cap 12 minuti

5-3-3-2-2
Every 2min