5 sets:

8-10/leg Single Leg Romanian Deadlifts Holding DBs in each hand @ 2121 tempo

Accumulate 1:00 Wall Facing Handstand hold* Maintain a hollow body with only your toes touching the wall

15 Ab mat sit ups holding a plate overhead

1. Running
   1,600 Meter Run
   Rest 4 Minutes
   1,200 Meter Run
   Rest 3 Minutes
   800 Meter Run
   Rest 2 Minutes
   400 Meter Run

2. ”Sasquatch”
   Teams of 3
   For Time (30 Minute Time Cap):
   250 Clean and Jerks*

*On the 0:00, 5:00, 10:00, 15:00, 20:00:
42/30 Calorie Assault Bike + 21 Bar Muscle-ups

Weight Climbs Every 50 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135

Individual Version:
For Time:
100 Clean and Jerks*

*On the 3:00:
15/12 Calorie Assault + 5 Bar Muscle-ups

Weight Climbs Every 20 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135

Penkkipunnerrus 3x3x85%
Kapea penkki @ short 3x8-10 (laske tanko vain "puoleen väliin)
Kulmasoutu 24kg kahvakuulilla vuorotahtiin 3-5 "hapottavaa sarjaa"

Lämmittelyt
3 x 5

Sarjat
3x12

AMRAP 15:
4 TGU 24/16
8 Deadlift 90/60
12 Box Jump 60/50

12 min EMOM

• Odd: 5 strict pull ups
• Even: 10 shoulder presses

SNATCH
Nousevalla painolla viimeinen n. 80-90 % MAX
2-2-2-2-2

Lepo päevä!