Warm Up
Thruster 55 reps at #55

Complex
Press Complex: 4 Rounds
3 x Pin Press
6 x Bench Press
9 x Ring Push Up
12 x Banded Fly

Metcon
3 rounds
12 x barfacing burpees
9 x deadlifts 135
6 x hang power cleans 135
3 x push jerks 135

3 x 1 min hollow pito + 1 min terispito

Omat venyttely

For Time:
15x Snatch (30/50kg)
15x Clean & Jerk (30/50kg)
15x Front rack Lunge (30/50kg)

Chipper
30x Situp
30x Pull up
30x Air sq
30x T2B
30x Push up
30x V-up

Box JK @ Safety Squat Bar 8x2x75%
Jännehypyt 5x3
Maastaveto suorin jaloin 5x10-15
Jalkanostot tasapenkillä 3x6-15 (käsipaino lisäpainona jalkojen välissä)

3 rounds
8-10/ side one arm ring row
10 hanging leg/ knee raises
-rest 1 min between rounds

3 rounds
6-10/ side seated one arm KB/DB press
30s. plank
-rest 1 min between rounds

A. For time:
100 Pull-Ups
100 American Swing@24/16
100 DU's
100 OHS@40/30

21-15-9
front squat over head to back squat
burpees
deadlifts

EMOM 25
Squat Clean
Minutes 1 - 5 : 5 x Squat Clean 50%
Minutes 6 - 10 : 4 x Squat Clean 60%
Minutes 11 - 15 : 3 x Squat Clean 70%
Minutes 16 - 20 : 2 x Squat Clean 80%
Minutes 21-25 : 1 x Squat Clean, 90 - Max.

5 rounds for quality:
100' Heavy reverse sled drag

50' Heavy Dball or sandbag bearhug carry
25' Front Rack Dumbbell walking lunges (50/35# DBs - Open standard)
Rest 1:00