5 Rounds for time:

3 deadlift

3 hang clean

3 front squat

3 push jerk

30 double unders

dropping bar any other time than doing DU's is 5 burpee penalty in cashout

10 Rounds for time of:
10 Broad Jump Burpees
10 Jumping Lunges

3 Rounds
20 Lateral bar burpees
30 Wallballs 30/20lbs

Alkulämppä: Kova ja pehmeä abmat -leikki

Mobility

Taito:
Naruhyppyjä; Sinkut ja Tuplat

WOD
8min AMRAP
6 Leukaa
6 Viivajuoksua
6 GTOH levypainolla

5 Squat clean EMOM for 10 minutes

3 RDS x 4 Minute AMRAP:
4 Box Jump 75cm
8 Kettlebell Swing 24Kg
16 Squat
1 minute rest after each 4 min cycle. Continue with AMRAP score each cycle.

Box-kyykky 8x2x60%
Salkkunosto 4x6
Vatsat 100 toistoa
Kelkka 40-50% x omapaino x 6 "spurttia" (pitkillä palautuksilla)

Complete as many reps as possible in 2 minutes of

• 5 squat clean and jerks
• Max-rep feet-elevated ring rows

Rest 1 minute between sets. Repeat for a total of 5 sets. Use 70% of your best squat clean and jerk.

TEMPO PRESS / TEMPO SUMO DEADLIFT SUPERSET
A1) Tempo (31×1) Press:
3 x 8
Start light enough to make your reps on all 3 sets. Around 50-60% is fine.
A2) Tempo (31×1) Sumo Deadlift:
3 x 8
Start light enough to make your reps on all 3 sets. Around 50-60% is fine. If you’re not sure what your heavy Sumo Deadlift is, then use today to find a medium-heavy set of 8 reps.
*Warm up and then perform a set of Presses, followed by a set of Sumo Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.
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4-5 Rounds Not for Time or 20 Minutes:
8e Single-Arm Dumbbell Rows
8e Single-Arm Half-Kneeling Dumbbell Presses
20-30s L-Sit
Use a controlled tempo on the eccentric of the presses and rows.
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Choose ONE of the following sports

Swim 60:00 TT
Bike 60:00 TT
Run 60:00 TT
Row 60:00 TT