4 min AMRAP:
• 9 Toes to Bar
• 9 Deadlifts 95/65#
• 9 Front Squats 95/65#
2 min Rest
4 min AMRAP:
• 6 Toes to Bar
• 6 Deadlifts 135/85#
• 6 Front Squats 135/85#
2 min Rest
4 min AMRAP:
• 3 Toes to Bar
• 3 Deadlifts 185/115#
• 3 Front Squats 185/115#
Goal: 4 + 4 + 4 rounds (216 reps).

Back squat
1 x 8 @ 72.5-80%,
1 x 6 @ 77.5-85%
1 x 4 @ 80-87.5%
1 x 10 @ AHAFA

55% x 5
65% x 5
75% x 5+
65% x 5
55% x 5+

7x3 Snatch, not touch and go

Etukyykky max1
Maastaveto 3x3x80-90%
Reverse Hyper 3x5-8
Vatsat 200 toistoa

10-9-8...-2-1 of Squat clean thruster + back squat thruster, 50kg
In between each round:
10 t2b
400m run

EMOM with air bike (intervals)

7 rounds:
7 chest to bars
17 Russian swings 32/24kg
TC 10 min

After normal dynamic and group warmups,

Deadlift protocol
3 half range deadlifts (floor to knee)
Maintaining a perfect back angle
80-90% of max 135, 225, 265
Immediately followed by 8 box jumps.

Then
8-8-6-4 deadlifts 225, 225, 245, 245

Emom for 12 minutes
5 burpees
7 air squats

If time
5 minutes of fun

• 5 minutes of fun turned out to be crunch city - one full minute of each of the following crunches (in sequence):

1) front crunches
2) side crunches
3) side crunches
4) full situp
5) front crunches

I managed 169 crunches. Not good but not bad.

6 RFT

• 30 Double unders
• 15 Pushups
• 2 Legless ropeclimbs 3,5m