Front squat

6 x 3 @ 78-84% (2-3 RIR), go every 2:00

3 rounds for time:
300m Skillmill Run
Monkey Bar
10 Ring Dips
30 DU

4min row @2k tempo
2min rest
4min amrap
4 DB Devil press
8 DB Box step overs
2min rest
4min row @2k tempo
2min rest
4min amrap
4 DB Devil press
8 DB Box step overs
2min rest
4min row all out for meters

Power snatch

EMOM 4 (0:30 AMRAP / 0:30 Rest)
Power snatches @ 60%1RM Snatch

– Rest 2:00 –

EMOM 4 (0:30 AMRAP / 0:30 Rest)
Power snatches @ 65-70%1RM Snatch

– Each minute is a 30-sec AMRAP of Power snatches @ 60% and 65-70% 1RM snatch, followed by 30-sec rest
– Fast singles. Don’t sacrifice technique to get 1-2 more reps. Stay consistent.

1. 5-10 feet/knees on box pike push ups
2. 30s max reps wall walks

Lepoja / huoltoa

Warm up(10)
3rds
15 jax
10 single leg deadlift
5 inchworms

WRK(21)
WRK 9:00 REST 3:00 WRK 9:00
24 heavy jump ropes/jump rope
12 kb/db/sb hand release deadlift
6 floor bridge dumbbell press
3 dumbbell push press(3 second descent)

Finisher
30 alt toe touch
1:00 chest opener

E6MOM x 12

A) Row erg 1000m
B) Run 800m (air runner)
C) Ski erg 1000m

4 rounds A+B+C

72 minutes @threshold

AMRAP 7 (with a pair, You go I go style)
8 cal erg
12 KBS

-rest 2 min-

AMRAP 7 (with a pair, You go I go style)
8 Wall ball
12 KB deadlift

hip & spine mobility

kneeling pallof press w. arm raises 3x10/10

birddog hold TABATA

KB teapot 4x8/8

superset, 3x
10/10m one arm KB front rack carry
8/8 KB figure 8-s