4 rounds
10 squat cleans @40/25
20 overhead lunges @40/25
10 pull ups
10 toes to bar

Back Squat

5x5 Climbing, AHAP

AMRAP 7min:
6 MU
11 Thruster (52.5/35)

Rest 3min

AMRAP 7min:
18 WB
12 Burpee

may them be deep and heavy

For time:
100 DU
21 Power clean@60/40kg
100 DU
15 STOH@60/40kg
100 DU
9 Snatch@60/40kg
Time cap: 14 mins

For time:
40 WB@9/6kg
30 t2b
20 BBJO@60/50cm
10 Devil press@22.5/15kg
Time cap: 12 mins

Back Squat
5-5-5-5-5
E3M
@80%
then
4 rounds for Time
200m Row
15 Burpee
15 Slam Balls 12/9kg

5000m row

"Birthday cake"
Cake:
3 rounds
3 back squats 130kg/80kg
5 strict C2Bs
10 kb swings 32kg/20kg
12 T2Bs

---

rest 2 min

FIlling:
3 rounds
3 deadlifts 170kg/120kg
20m handstand walk
10 boxjumps 75cm/60cm
12 burpees

---

rest 2min

Icing:
run 3km

6:30 - 7:30 Basic Endurance Run
7:30 - 8:30 Mobility
12 - 13 Basic Endurance CrossFit
16 - 17 Basic Endurance CrossFit
17 - 18 Basic Endurance Run
18 - 19 Weightlifting, Snatch

Vatsoja 5x20-20
Reverse Hyper 3x 15-20
Painonnostajan lenkki. 25-35 min, kevyesti hölkäten.