Every 3 minutes for 6 rounds:
12 Dumbbell Front Rack Reverse Lunges (6e)
12 Dumbbell Burpees

Post work to comments.

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TEMPO BACK SQUAT / TEMPO FRONT SQUAT

Tempo Back Squat (33X1):
Heavy 3

Warm up and work up to a heavy set of 3 Tempo Back Squats. Use spotters on all work sets.

Tempo Front Squat (33X1):
Heavy 3

Drop weight from the Back Squat set and perform a heavy set of 3 Tempo Front Squats.

Front squat, 75% 5RM painosta:

3 - 3 - 3 - 3 - 3 - 3 - 3 - 3 - 3 - 3

Lepää 75s.

Pre-WOD:
-15 minutes to find a 1 round MAX Bench Press (225#)
-15 minutes to find a 1 round MAX Clean (185#)

WOD: For Reps
-2 minute MAX Push Up/Plank
-2 minute MAX KB Swings (#53/35)
(1 minute rest)

-90 second MAX Push Up/Plank
-90 second MAX KB Swings
(1 minute rest)

-1 minute MAX Push Up/Plank
-1 minute MAX KB Swings

Totally lost track on tracking reps!

lofaasz 20x45kg

rengasdipit & leuanvedot 10-1 vuoronperään ja leuat "raakana"

DE: Push Press 10 x 2 @ 75% 1RM

Focus: Take 10 Minutes to build 65%-70% of your 1RM Thruster performing a Squat Clean Thruster (Cluster). Then 10 Minute E2MOM of 2 “Clusters @ 65% - 70% of 1RM Thruster (Same wgt all sets)

Metcon: 3 RFT

12 OHS Squats L3 – 115/75, L2 95/65, L1 Scale as needed
12 Burpee Pull Ups – L3 Burpull C2B – L2 Regular Burpull – L3 Burpee + Pull AHAP

Score: Time

4x5 Bench Press

WOD
For time:
42 medicine ball cleans
21 50/65% body-weight bench presses
30 medicine ball cleans
15 50/65% body-weight bench presses
18 medicine ball cleans
9 50/65% body-weight bench presses

7x 3 @@30-50%