5 kierrosta:

400 m juoksua
30 hyppyä laaitkolle 60/50 cm
30 seinäpallo heittoa 9/6 kg

Skaalaukset: 3 kierrosta/200m juoksu/matalampi boksi/kevyempi pallo

3×15 abdominals (heavy weights)

Push Jerk 3 x 2, AHAP.

Snatch Pull

6 x ( 1 + 2 ). First on floor, next ones Low Hang. Target + 50% @ Deadlift

Go Every 2:30

EMOM 36

1 Minute : Bike Erg 15/12 Calories
2 Minute : 20 Kettlebell Swing 24/16kg
3 Minute : 7 Box Jumps 30/24"
4 Minute : 12 Shuttle Runs
5 Minute : Max Reps. Bench Press @ 75% BW
6 Minute : Rest

Score : Total Reps in Bench Press

EMOM for 20 minutes:
ODD: 5 Front squats
EVEN: 5 Seated box jumps

*Choose a moderate weight and high box

Clusters ( Squat clean thrusters )

5-3-2-5-3-2-5-3-2

Send Off 2:30

Back Squat
2x3
3x2

AMRAP 2 x 3. Rest 1:00

6 Power Clean 60/42,5kg
8 Bar Over Burpees
15 Kettlebell Swing 24/16kg

Rest 3 Minutes

AMRAP 2 x 3. Rest 1:00

4 Power Clean 60/42,5kg
8 Bar Over Burpees
25 Double Unders

For time:

400m run
4round of cindy
400m run
3round of cindy
400m
2round of cindy
400m run
round of cindy

(Target under 18min, Time cap 25min)