8:30- 9:30am

Strength
3-3-3-1-1-1-3-6-9-12-15
Box Squat
Reverse Band Clean Pulls

Metcon
3 Rounds
100 x Jump Rope
50 x v-Ups
25 x T2B

8min alkavalla minuutilla

1. 3-5 rengasdippi hitaalla liiketempolla
2. 15 kuperakivi keinunta

A:
Snatch
Every 90" for 8 rounds
Work up to a heavy load of the day, maintains balance and tension off the floor throughout sets.
Post loads to comments.
B:
AMRAP 15'
50 DU
20 DB Thrusters
Scale DU's to SU's or 20 DU attempts.
RX DB at 45% Bodyweight, heavy enough to possibly need to break reps to 2-3 sets.

Row intervals
7 x 500 m, tempo as in a 2k row
Rest 2 min between sets
Rest 5 min after 4th set

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Discontinue the workout if the 500m speed is +-1 second of the first interval, no matter which repeat you are on.

3 rounds for quality:

30 sec work, 30 sec rest

*Alternate hand seated KB shoulder presses (you choose the weight)
[*Weighted dead bug](

)
*2xKB clean & jerk
*KB plank hold

Superkids

7 kierrosta

1 mäkijuoksu
7 leukaa
7 dippiä

Ninjat

10 kierrosta

1 mäkijuoksu

5 leukaa
7 dippiä

Lepoja

Vauhditon pituus 1 RM

8 Rounds:
50m Sandbag Carry
200/150lbs
Rest as needed