Back Squat 4x4 @83%

400m Run
30 Wall Balls 10kg
30 Box Jump Overs 24”
400m Run
21 KB Swings 32kg
12 C2B Pull Ups
400m Run
21KB Swings
12 C2B Pull Ups
400m Run
30 Wall Balls
30 Box Jump Overs

24min Every 3 minute on the 3 minute

7 Deadlift
3 MU
7 Deadlift
3 MU

• Deadlift 225lbs

10 Single Arm Snatches
Sled Drag
10 Rounds – Alternating with a Partner

27-21-15-9
TTB
Thruster, 42.5/30
Lateral Burpees
TC: 18

1 round
500m row
30 shoulder press
1000m row
20 shoulder press
2000m row
10 shoulder press

lepoja/tangon kanssa kikkailua

3X-@85-95% 1min Power cleans50/35 1Min Push Press 50/35 1Min BJSD 24/20” 1MIN burpees 1Min Cal Row Rest 1min

Hang Snatch double daily max

Metcon (No Measure)
EMOM 10:
5 Hang Snatch@50% of A
Pause Back Squat w. 2 sec pause at the bottom pos. x 2 x 6 sets@80%

Box Step-ups x 4/4 x 6 sets@Barbell Behind the neck; heavy but good form

Metcon (AMRAP - Rounds and Reps)
AMRAP 14:
5-10-15...
Russian Swing@24/16kg
Wall Ball@9kg
Pull-up

Alternating EMOM x 5
5 Snatch
10 Toes to Bar
5 Clean and Jerk
Run 200m