Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

GRT(20)
run/walk for 20:00 mins or 2 miles

Finisher
50 tucks
1:00 quad stretch

5 RFT:
12 Bench Press, bodyweight/70% of bodyweight
10 Strict C2B Pull ups

A) 10x
45” Sit-ups
15” Rest

B) EMOM 10’
8 Thruster 95/65
4 Bar Facing Burpees

C) Tabata
Burpee Box Jumps Over 20”/18”

EMOM12
1 Power clean + 1 Hang power clean + 1 Hang squat clean
- Start with empty barbell and build to heavy.

4 x
8 Reverse DB Flys ( chest supported)
10 Band resisted scapular retractions https://vimeo.com/175147428

A,
Squat Snatch Cycling
EMOM 5
3x squat snatch
1 min rest
EMOM 5
2x squat snatch
1 min rest
EMOM 5
1 squat snatch

• add weight each min
• get close to max or new PR attempt at the end

B,
Go down to 70% of A and do amrap 3 mins with that weight

C,
Sumo DL
4x4 reps
- touch and go
- build up to a heavy 4 and then repeat the same weight 3 more times

Five rounds for time of:
115 pound Push press, 12 reps
40 meter Shuttle sprint (4 x 10 meters)
115 pound Squat snatch, 8 reps

-Kippitekniikka
-Rinnalleveto
-Raakatyöntö

Joka 2 min x 10

Odd: 1 round of machoman: 3 powerclean + 3 front squat + 3 jerk
Even: 1 round of cindy: 5 pull ups 10 push ups 15 squats

15' amrap

10 squat snatch 50/35

8 Push Press

1 legless rope climb or 3 rope Ring