4 Rounds for time;

15 Squat Clean 50/40kg
400m Run

Strict press 5-5-5-3-1+

Last with 30 kg, 2 reps

WARM UP:
-WB run to "väiski"

STRENGTH:
-WB TOSS BACK FACING OVERHEAD (for max distance m.)
-WB SLAM 5 x 10 (in pairs)
-WB ABS SIDE-THROW 3 x 10/side (in pairs)
-WB SHUTTLE RUN 4 MIN AMRAP (in 2 pers teams)

COOL DOWN:
-WB run to the "Basement"

Väliin jäänyt harjoitus

21-15-9
Back Squat
KB Swings

12-9-6
Front Squat
Strict Ring Dips

For time:
60/40 kg Clean and Jerk, 15 reps
15 bar-facing burpees
3 rope climbs
60/40 kg Clean and Jerk, 12 reps
12 bar-facing burpees
2 rope climbs
60/40 kg Clean and Jerk, 9 reps
9 bar-facing burpees
1 rope climb

A) 5 RDS FT of:
12 TTB
12 Burpee Box Jumps 60/50
Rest 1:1 (include rest after final round before beginning B)
B) 20/15 Muscle-Ups for time.

TEMPO PRESS / TEMPO SUMO DEADLIFT SUPERSET
A1) Tempo (31×1) Press:
3 x 8
Start light enough to make your reps on all 3 sets. Around 50-60% is fine.
A2) Tempo (31×1) Sumo Deadlift:
3 x 8
Start light enough to make your reps on all 3 sets. Around 50-60% is fine. If you’re not sure what your heavy Sumo Deadlift is, then use today to find a medium-heavy set of 8 reps.
*Warm up and then perform a set of Presses, followed by a set of Sumo Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.
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4-5 Rounds Not for Time or 20 Minutes:
8e Single-Arm Dumbbell Rows
8e Single-Arm Half-Kneeling Dumbbell Presses
20-30s L-Sit
Use a controlled tempo on the eccentric of the presses and rows.
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