EOM 14 min
Power jerk + jerk, front squat 6 x 6

Deadlift
1-1-1

Max effort day. After a few warm up sets, attempt to set a new personal best on the Deadlift. As always, work to maintain a neutral spine and keep the bar over the middle of your foot.

5 Rounds for Time:
200m Farmer Carry, as heavy as possible
20 Burpees

Choose a heavy dumbbell or kettlebell and carry it goblet style 100m out and 100m back. It should be challenging but not so heavy that you need to rest more than twice per trip.

CLEAN

Take 10 minutes to warm up to a heavy single Clean.

Post work to comments.

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For Time:
6-9-12-9-6
Burpees Over the Bar
Front Squats 185/125
Chest-to-Bar Pull-Ups

The Burpees are lateral to the bar. The Front Squats come off the floor and should be heavy for you. The first rep of any set can be a full clean. Scale the Chest-to-Bar Pull-Ups to Chin-over-Bar, Banded, or Ring Rows as needed.

Post time and Rx to comments.

5 Rounds for Time
5 Single Arm Dumbbell Snatches (75/40 lb)
10 Dumbbell Lunges (75/40 lb)
15 GHD Sit-Ups
20 calorie Assault Air Bike

Complete as many rounds as possible in 30 minutes of:
800-meter run
25 dumbbell thrusters 24/16kg
400-meter farmers carry 24/16kg

75 wall ball
EMOM 3 burpees

21-15-9
clean and jerk @50/35
back squat @50/35

Raakatempaus 4x3@65%

Raakarive 4x3@65%

Raakatyöntö 4x3@65%

Korkea Te-veto 3x3@70%

3 kierrosta

500 m soutua
15 käsipaino vapu

21-15-9
Thrusters
Pull ups

Changing legs every interval