Slamball Shuttle
KB Swing x30
Jump Squat x30
Pullup x10
Lateral hops x30
KB Push Press x10/side
Curve 0.04

1.5min rest after each round
30 min circuit

And now the sun is out!

Power Snatch + Squat Snatch daily max

Power Snatch + Squat Snatch x 1+1+1 x 3 sets@90% of A

Front Squat x 5 reps x 6 sets@80%

Metcon (Time)
For time:
5-4-3-2-1 Burpee Ring MU's
50-40-30-20-10 Double Unders

5mins rest

Metcon (Time)
5 rounds for time:
5 Push Jerk@70/45kg
10 Box Jump@60/50cm (try to work with TNG box jumps)

Pystypunnerrus seisten 4x2x85%
Pendlay Row 4x5 eli "kulmasoutu lattiasta, stopeilla joka toisto"
Kapea penkki 5x5
Vasara hauiskääntö muutama sarja

Accumulate for time (cap time: 18 min):
- RxC 5000/4000 kgs: 3200/2600 kgs Deadlift + 1800/1400 kgs Front Squat.
- Rx 4200/3000 kgs: 2700/2000 kgs deadlift + 1500/1000 kgs Front Squat.
- Sc 3000/2200 kgs: 2000/1400 kgs deadlift + 1000/800 kgs Front Squat.

Vauhtipunnerrus - Raakatyöntö - Saksityöntö

4 x 1+1+1, AHAP

5.5 Lead
5.5 TR

@ Horsemen's

10 min AMRAP

6 alternate leg pistol squats
6 pull ups
6 wallball shots

Superkids

70 burpeeta aikaa vastaan

Ninjat

100 burpeeta aikaa vastaan