warmup
a) tabata
single under
bar hang
situp

b) 2round
3 push up
6 DB snatch L
6 DB snatch R

5RFT
800M RUN
30 KB SWING
30 PULL UP

Conditioning
Teams of 3
For Time:
100/75 Calorie Row
100 Box Jump Overs (24″/20″)
100 Power Snatches (95/65)
100 Thrusters (95/65)
100 Chest to Bar Pull-ups
100 Thrusters (95/65)
100 Power Snatches (95/65)
100 Box Jump Overs (24″/20″)
100/75 Calorie Row

Turkkilainen ylösnousu

5x 3+3

3 Rounds of:
1a) DB Neutral Grip Bench Press x 10. Rest 30s.
1b) 1-Arm DB Rows x 10 ea. Rest 30s.
1c) Russian Twists w. a plate x 20. Rest 30s.

• Tri-set with minimal rest periods.

Power clean 5-5-5-5 reps

progressive

5 x 10
Strict HSPU ( Any Progression)
https://vimeo.com/175132137

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Standard Push Ups 7 reps
Walking Lunge 20 reps
Butterfly Sit Ups 10 reps

Power snatch heavy single

4 sets for quality:
10 Dumbbell deadlifts (both heads of the dumbbell touch the ground)
10 Dumbbell Front squats
10 Dumbbell push press
10 lateral burpees over both dumbbells
You pick the weight, use the same weight for all movements. 50/35 has historically been the RX weight for dumbbells. See 18.0 burpee standards for the lateral burpees over dumbbells standard

Rest as needed between sets.