5x5 (across / +2.5-5kg)

3 x max reps

3-4 rounds of:
10 DKB fr. walking lunge
5+5 1-leg BB dl
8+8 band. rotation
1 set dragon flag

12 x 40s on / 20s off:
1) row or ski
2) DU / SU
3) burpee shuttle run
4) DB box step over 15/10kg

Snatch 1x3 70%, 2x3 72%, 1x3 77%, 2x2 82%, 1x2 87%, 2x1 90%

In partners totalllll reps

100 torsion controls
100 Abmat Crunches
100 Sprawls
100 DB Floor Press
100 TRX Rows
100 OH Slams
100 Scissor Lunges
100 Hollow Rock
.5 on curve

Must complete all of one before moving on to next. Can be done in any order.

30min cap

35

Find snatch 1rm, use 30 min max

5 kierrosta

5 leuanvetoa
6 etunojapunnerrusta
7 valakyykkyä

Time cap: 18min

50-40-30-20-10

Wallball 9kg/6kg
Kb swing 28kg
Du

Skills

Open Gym at 12:15