For time:

50 WB
20 Dumbbell snatch 30/20kg (10/10 alternating)
10 HSPU
10 C2B

Rest 2 min

40 WB
20 Dumbbell snatch
10 HSPU
15 C2B

Rest 2 min

30 WB
20 Dumbbell snatch
10 HSPU
20 C2B

rest 2min

20 WB
20 Dumbbell snatch
10 HSPU
25 C2B

rest 2 min

10 WB
20 Dumbbell snatch
10 HSPU
30 C2B

FOR EACH INTERVALL TIMECAP IS 5 MIN!!!!

3 kierrosta

10 m rapukävely
10 m levypaino valassa askelkyykkyjä
1 min leikkii apinaa tangossa roikkuen

3-5 rounds here

1. Assault Bike x 60 seconds
2. Hamstring band pulldown x 10 each side
3. Band quad stretch x 10 each side
4. Band front rack/triceps stretch x 10 each side
5. Thread the needle x 10 each side
6. Reach + Rotate x 10 each side
7. Foam Roller Prayer Stretch x 10
8. Reverse Lunge x 10 each side (alternating overhead reach and rotate)

Find 3RM back squat

5 x 2 split jerk from rack, go as heavy as technique allows

Complete as many rounds as possible in 20 minutes as you can of:
- 5 Toes to bar.
- 10 push ups.
- 15 squats.
- 20 medball sit ups (10/6 kgs).

5 R each exercise

5 reps @ 50% your 10RM
5 reps @ 75% your 10 RM

Sumo Deadlifts SUPERSET
10 x Body Row

Bench Press SUPERSET
10 x Dips

Front Squats SUPERSET
10 x Gymnastics Leg Curls

5x3 (climbing)

6 rounds for time of:
60 PUSH UPs
30 kettlebell swings 32/24
15 burpees

50 naruhyppyä
30 kyykkyä
20 vatsaa
10 kulmasoutu