10 x alkavalla 2min

1. 8-12 pallo rinnalleveto olkapäälle, RASKAS pallo
2. 8-12 dippi laatikoiden välissä

RX:
AMRAP6
Alt. DB snatch @22,5/15kg 2-4-6-8-10...
Wall ball @9/6kg 2-4-6-8-10...

Scaled:
AMRAP6
Alt. DB snatch @17,5-20/10-12,5kg 2-4-6-8-10...
Wall ball @6/4kg 2-4-6-8-10... RPE 4-4.5

Basic Endurance ( HR ZONE 2-3 )

5 Rounds :

Round 1 : Row 20 S/M
Round 2 : Row 22 S/M
Round 3 : Row 24 S/M
Round 4 : Row 26 S/M
Round 5 : Row 28 S/M

( each row 5 minutes )

Between rounds :

4 Minutes Of

8 + 8 Dumbbell Row
20 Box Step Ups
0:30 HS Hold

3 rounds;
10m x Weighted Walking Lunge (farmer style).
15 x Burpee
200m x Run

Record time, weights and other details.

5 rounds for total reps of:

20 seconds x Thruster 42.5/30kg
20 seconds x Kipping Pull-up
40 seconds x Rest

Record total reps, scaling and other details.

Practice the technique and positions.

Record any details, questions or comments.

Elite:
EMOM9
1. 8-10 Ring dip V.1-2 (2-0-X-0)
2. 1-2 Legless rope climb V.1-2
3. 16 Alt. Gorilla row V.1-2 (2-0-X-1)

Scaled:
EMOM9
1. 8-10 Ring push up V.1-2 (2-0-X-0)
2. 1-2 Normal rope climb V.1-2
3. 16 Alt. Gorilla row V.1-2 (2-0-X-1)

5 x E5MOM

20 box jump over
20 kb swing 32/24kg
400m run

6 x alkavalla 2 minuutilla
1 raaka tempaus + 1 tempaus riipusta + 1 tempaus taskusta

10 sets of the complex:

1 power clean
1 hang power clean
1 split jerk

Go Every 2:00