5 Rds: 12 Box jumps (24/20), 200m Run

Anaerobic Bike intervals 1:5 work ro rest ratio

Use 45-50% of max squat clean

200 reps bodyweight deadlift for time

Mainsite thursday's workout:

21-15-9

• Deadlift (225lbs)
• Overhead walking lunges (2x24kg kettlebells)
• Bar facing burpees

#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 %