Four rounds for time of:
15 foot Rope climb, 3 ascents
30 Push-ups
30 Sit-ups

185 pound Clean and jerk, 30 reps

0:30 max distance HS walk

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

EMOM - 12 Minutes
1 - 5 Single Leg Glute Bridges (each leg)
2 - 5 Broad Jumps (Stick Landing)
3 - 20m Farmer Carry

5RFT
20 Alternate OH Walking Lunges w/ 20kg DB
30 Hollow Rock

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

1 x KB Swing (32/20 kg)
10 x Burpee
2 x KB Swing
9 x Burpee
3 x KB Swing
8 x Burpee
....
10 x KB Swing
1 x Burpee

BACK SQUAT / THREE-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat:
4 x 10-12

A2) Three-Point Dumbbell Row:
4 x 10-12

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Back Squat, followed by a set of Dumbbell Rows. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

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Exposure 2 of 8

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5 Rounds for Quality (with as little rest as needed):
5 Ring Dips (22X2 Tempo)
5e Single Arm Dumbbell Thrusters (22X2 Tempo)
15 Calorie Row

Choose the load on the Thrusters and do sets across or build. Matador Dips are ok as needed, or scale to Push-Ups.

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Penkki ykkönen!!!!