3 rounds:

• 30 hollow rock
• 30 arch rock

For time:

15-12-9 squat clean & Jerk (40/45)
Ring dip / parallet dip

Rest & Recover

For Time:
*50 Dumbbell Snatches 22,5/15
*50 Wall Balls 9/6
*40/30 cal erg
*30 Burpee Box Jump Over (24/20)
*20C2B

5RFQ
30sec Active Hang
30sec High Plank
20 Banded Reverse Fly
20 Lateral Raises (light)
Rest 2 Minutes

3x8/8 180° Landmine twists

5-7 Rounds: 
Minute 1: Machine Calories
Minute 2: 6-10 Ring Rows + 6-10 Push-Ups 

Filthy Fifty
50 Box jumps - (note box size)
50 Jumping pull-ups
50 Kettlebell swings - (note kb weight)
50 steps walking lunge (total reps)
50 Knee Hug situps
50 Push press (L1-65/45, L2-55/30, L3-45/20)
50 Supermans
50 Drop Squats
50 Burpees ( L1-Pushup, L2-No Pushup, L3-Elevated)
50 Double unders - (Modified to 250 singles)

Record time and all weights if different than level

3x30 Seated pike leg raises

• Harjoitellaan valakyykkyä kepillä ja kevyellä tangolla

5 x 7