3 Rounds for Time :

► 25 PowerClean
► 02' rest

Warmup:
800m run
2x 10 squats, pushups, situps

WOD:
7 rds
3 forward rolls
5 wall walks (did first set, then scaled)
7 TTB (a few, mostly KTE)
9 box jumps (Rx 24")

28:40
May have done an extra set, but if so...:)

1600m Farmers Walk
3 Rounds
Max time in Plank
1min Rest
Max time in L-sit
1min Rest
Max time in Hang
1min Rest
Result is combined number of seconds. Rest periods doesn't count.

12 min EMOM

Joka toinen min 5 mavea + loppuaika hollowrocks
Joka toinen min 1-2 köysikiipeilyä + loppuaika supermieskeinuntaa

Tulos hollowrocks + supermieskeinunta

C&J double every 90-120sec x7

Find heavy of the day

RPE 4-5

VOIMA
4x6-8
- Kettlebell front squat RPE 7
+ 20s front rack hold
(New set every 4min)

APULIIKKEET
3 rounds of:
- 6+6 Side plank hip abductions
- 8 Reverse hip extensions
- 10 Hanging leg raises

For time
---1 round of:
100 double-unders
50 squats
95-lb. push press, 25 reps
---Then, 2 rounds of:
60 double-unders
30 squats
95-lb. push press, 15 reps
---Then, 3 rounds of:
40 double-unders
20 squats
95-lb. push press, 10 reps

Varaudu vähän pidempään loppujumppaan, tehdään enimmäkseen kehonpainolla ja juoksua välissä

EMOM 18 min:
- 1 Full Clean.
- 2 Hang Power Clean.
- 1 Cluster.
- 2 Thruster.
- 3 burpees over the bar.
@50/30 Kgs

Pause Back squat 4x8 reps