Every minute on the minute complete one Split jerk and 3 ring dips for 20 minutes

21-15-9
double under
slam ball shot @8/6
18-12-6
deadlift @70/45
squat clean @50/35
rest 1min
AMRAP 3min
ground to overhead @25/15
burpee jumping on the plate

30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Aikaa vastaan

3 x
300 m
10 valakyykkyä
10 varpaat tankoon

4 rounds of

• 10 V-up
• 10 Superman

No time component. For quality!

aligator roll 3x5/5

10'EMOM:
1: 5/5 steps on plate w. arms in pike push up pos.
2: 6-8 ring row

5 rnds:
2/2 TGU @mod/heavy KB
5/5 KB pull through
1 slow eccentric pull up
1' rest

Tempaus 2x4

At 2PM: Intervals. 5min all out effort each machine/5min rest btw

• Ski
• Row
• Wattbike

Score is cals

1 ¼ Front squat 4x5 reps

Barbell Cycling
EMPTY BARBELL
15 Power Cleans
15 Push Jerks
12 Power Cleans
12 Push Jerks
9 Power Cleans
9 Push Jerks

Conditioning
20' Alternating
Odd - 5 Deadlifts@BW
Even - 15 Box Jumps