3 rounds for time of:

• 400-m sandbag carry
• 12 push presses
• 12 box jumps
• 12 sumo deadlift high pulls

♀ 35-lb bag, 75-lb press, 20-in box, 65-lb SDHP
♂ 50-lb bag, 115-lb press, 24-in box, 95-lb SDH

135 min
Warm up for 20 min

1.BCTB
- Bfly x 20
- BCTB x 35 (singles)

2.Push press + Push jerk + Split jerk
- 3x1+2+2 @ medium weight
- 45 kg

3.Back squat
3x3 @ RPE 7

4.Strength accessory
3 sets:
TE Strict Wide grip pull ups (RiR 2) - 10 9 8
15 DB Lateral raises - 10 lbs
20 Banded tricep extensions

Front squat: 12, 10, 10
Super sets: sjmv+kulmasoutu 3x12+8
Triple sets: 3 round 10 reps per hauiskääntö+pystysoutu+kapea punnerrus

12 min amrap

Start with 1 rep each and add 1 rep every round.

Clean&jerk 50/32.5kg
Toes to bar
Burpee bar over

First round 1-1-1, second round 2-2-2...

3 RFQ
20 banded face pulls
10 sg arm bent over DB rows 25kg (1 sec pause above)
20 alt birddogs
15 stiff leg deadlift 25kg

Deadlift
1 set 4 reps
2 set 6 reps
3 set 8 reps

EMOM x 15 mins
MIN 1 - :50 MAX Air Squats
MIN 2 - :50 MAX Leg Extensions
MIN 3 - :50 MAX Plank Rotations
1 Round = 3:00 Rotation

-Finisher-

3x12
shoulder shrugs
Front & side raises
Super man

5 RFQ YGIG

10 double DB Burpees 25kg
100m DB farmer carry

Intervals run 4 min + 1 min walk

5 rounds
400m run (modaret to hard pace)
600 jog
400m walk