100 deadlifts
90 back squats
80 power cleans
70 jerk
60 SDHP
50 front squat
40 hang power clean
30 thrusters
20 power snatch
10 overhead squats

Rx 50/35
Time cap 60'

5 Rounds

• 3 minutes work, 3 minutes rest
• Work = 500m Bike + max burpees

(Alternative option: hold a plank position.)

15 min EMOM
min 1 - 10 HSPU
min 2 - 10 GHD sit ups
min 3 - 30 Air Squats

Hyvvee Juhannusta! 🌿🌞

EILINEN / esim. kävelylenkki n.25-30min, kevyt kehonhuolto päälle

Every 5 min x 8 sets:
15 wall balls
8 T2B
250/200 m row

For time

75 Wallaball shots 30/20p

EMOM 20
1. 8-12/ side one arm KB push press
2.30-45s. plank
3.12-15 box jump
4.12-15 hand to hand KBS

• Erg for 4-5 minutes

** And then for 15 minutes**

• Push the prowler 20m (start empty and add weight each round)
• 10 single legged deadlifts each side w. light(ish) kettlebell
• 10 inchworms
• 20m kettlebell carry each side

Kettlebell carry: 2x24kg kettlebells, One overhead and one front racked - Carry the kettlebells 20m like this, switch sides and do 20m more

• For Time:
Assault Bike 1000 m
Row 1500/1200 m
Assault Bike 1000 m
Row 1000/800 m
Assault Bike 1000 m
Row 750/600 m
2 score = total time and slowest 1000 m Bike
20 Min Timecap

• 90s. Row/Bike

• 2 rds:
  9 Squat
  7 Ring row
  5 Push up

• 60s. Row/Bike

• 2 rds:
  5 Snatch grip Deadlift
  5 Muscle snatch
  5 Press behind neck
  5 OHS

• 30s. Row/Bike

• Mobility...