For load:
Front Squat 2-2-2
(rest 1:30)

AMRAP 5:00
Burpee
~rest 2:00~
AMRAP 4:00
T2B
~rest 1:00~
AMRAP 3:00
ring rows
~rest 1:00~
AMRAP 2:00
push-ups
~rest 1:00~
AMRAP 1:00
air squats

Front squats
90
total reps 205

10!
DU
Slammer Ball
Russian Twist w/slam ball

Eilinen/Lepo

Clean & Jerk
• 5 sets: 1 rep
Power or squat. Recommended weight: 50%, 60%, 70%, 80%, 90% of 1RM c&j. Rest 2 minutes between sets.

3 Rounds:
30 Double-Unders
30/24 Calorie Row
30 Double-Unders
20 Dumbbell Power Snatches (50/35)
30 Double-Unders
10 Burpee Box Jump Overs (24"/20")

For time:
21 Power snatch 95/65
42 wallballs 20/14
15 power snatches
30 wallballs
9 Power snatch
18 wallballs

E2MOM 5 burpees

• weight on barbell should be light
• burpees are every 2 minutes.... you start the workout with snatches and then burpees on 2:00, 4:00, 6:00 etc

Mitä mieleen juolahtaa hyvän musan tahdissa 🎧

Row 15 Minutes

KB class
Turkish get ups 26/ 35
snatch practice 18/ 26
Front squats 5-5-5-5-5 (3;00) 26#x2

Ring Rows 20-20-20 (1:30)

20 Front squats 65#
30 box jumps 20inches
40 kettlebell swings 26#
50 wall balls 14#
Time 13:44

Bench press heavy 5rep of today
+
5 rft
10 HSPU
10 pull ups
30 DU