Takakyykky 2-4-6-8-8-6-4-2

For time (10:15)
30 Snatch (12.5kgs)
50 DU (30 du+20 S)
25 Snatch
50 DU
20 Snatch
50 DU
15 Snatch
50 DU

10/8 cal bike or row
Duck walk
10 Cossack squats
10 air squats
Duck walk
10/8 cal bike or row

Stamina squats
EMOM x 12
Min 1: 6 backsquats
Min 2: 3 front squats

*weight is the same for back squats and front squats should be 50% 1RM backsquat

Complete as many rounds as possible in 15 minutes of:
25-meter handstand walk
20 knees-to-elbows
15 hip extensions holding a 25-lb. plate

EMOM 15 min,
LEVEL I:
- 1 hand release burpee.
- 2 Deadlift (30/20 kgs).
- 4 Box Jumps (20").

LEVEL II:
- 2 hand release burpee.
- 4 Deadlift (60/45 kgs).
- 8 Box Jumps (24"/20").

/0% of 1RM Front Squat
4 Rounds , 1min30s rest after every round
7 F Squats + 13 B Squats

REST DAY / OPEN GYM

5 ROUND OF:
5 x SNATCH
10 x PULL UPS
10 x HSPU
200mt. RUN

3 rounds for quality

• 20 burpees
• 20 m walking lunge (light weight)
• 15 weighted sit-ups (heavy)

3+ Hours Before or After CFE Strength & Conditioning WOD

Choose one:
4 x 200 m/y w/ 90sec rest
4 x 2M w/ 2 min spin/rest between
2 x 800m w/ 3 min rest