45 reps of each for time

• Deadlifts
• Handstand push-ups

Partition as needed to complete 45 reps of each exercise as quickly as possible.

♀ 155 lb ♂ 225 lb

1min on 1min off / 30min

Jump rope
Cossak squat
Wb sit-ups
Plate ground to overhead
Box step up (db)

EMOM3 x 6

Back Squat 6-6-6-6-6-6

60-70%

On The 3:00 x 3 Sets:

1 Rep @ 93%

A: power snatch + drop snatch + squat snatch 8x1, increasing weight

B: squat snatch 3x2 @heaviest complex weight

C: hip squat clean + hang squat clean + squat clean + split jerk 3x1 @75-80%

1a) tempaus veto 3x5
1b) tempaus polvelta 3x5
1c) allemeno 3x5
2) Tempaus kyykkyyn 6x1x80%
3) riippu + allemeno + OHS 5x(1+1+1)x70%
4a) EK 3x4x80%
4b) Takareiden koukistu maaten 3x6
4c) juoksu sprintti matolla 3x60m

A: Power snatch max.
B: Power clean max.

For Time:
4 rounds

7 x leuka
4 x burpee
3 x box jump

EMOM3 x 6

Bench Press 6-6-6-6-6-6
+ 10 istumaannousua kierroksella

50-60%