For time

• 21 front squats
• 15 box jumps
• 9 strict handstand push-ups

♀ 105-lb barbell and 20-inch box
♂ 155-lb barbell and 24-inch box

Card Deck 5.0
♥️ Devil`s press box over
♣️ Row/ ski 9/ 6 cal
♦️ Front rack stepping lunge
♠️ Plank hold 30 sec

10 rounds for time of:
150-meter run
10 kumppari leuat
7 front squats /Zercher squats @ 60/42.5kg
7 seated db press tough
TC 29 min

10min amrap: katkarapukyykky (vuorojaloin)

6 RFT:
. Walking lunges front rack x5 (42.5kg)
. Box jump x10
. Wall ball x15

5x5 @ 70-80% (65kg)

3RFT:
Row 250m
Wall ball x15 (9kg)
Burpees x25
Wall ball x15 (9kg)
Row 250m

Strict Pull ups
3x5

30-40 band pull aparts + banded hip activation
then
3 rounds
40s easy -> 20s moderate -> 10s fast with SKI ERG
3+3 reverse lunge + elbow to floor strech
3 inch worm with push up
3 dynamic squat strech
6 db snatches
3+3 single arm OHS

Warm-up:

3x
15/12 Calories erg
10 Kettlebell swings
10 Goblet squats
10 Arnold press with single kettlebell
20 Starfish crunches

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Power snatches

20 x 2 Power snatches @ 60%, lift every 1:00 minute.

Clean and jerks

Every minute on the minute for 12:00 minutes of:
2 “Power clean and push jerks” @ 60%

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Core:
Sandbag bearhug hold, 5 x 1:00 min

Bonus:
4 x 15 Banded chest to bar pull-ups
3 x 15+15 Seated 1-arm shoulder press
4 x 12 Weighted hip extensions on GHD