E2.30M x 3
8 shoulder press V.2-3 (1s pysäytys ala-asennossa)

45 minutes with partner of :

800m Jog
30 Renegade Row
40 Romanian Deadlift w/DB´S
80 Cal Bike / Other Plank
40 Front Squat w/ DB´S
30 Burpees

Shoulder Press 5x4 @82,5%+

For Quality:
9 - 6 - 3
Strict Handstand Push-Ups
27 - 18 - 9
V-Ups
9 - 6 - 3
Kipping Handstand Push-Ups

PERFORMANCE
3 ROUNDS FOR TIME
500/400m Row/Ski or 1000/800m Bike Erg
21 Box Jumps @61/51cm
12 Unbroken Deadlifts @85/60kg

---

FITNESS
3 ROUNDS FOR TIME*
500/400m Row/Ski or 1000/800m Bike Erg
21 Box Jumps @ low
12 Unbroken Deadlifts @ light/moderate

• RPE 7
• Video: https://vimeo.com/884302584?share=copy

Power Clean + Push Jerk + Squat Clean + Split Jerk

10 x Every 1:30. Target 75% - 80% of C&J

100 burpees for time

3 Rounds for time of :

50 Double Unders
10 Hang Squat Cleans 60/42,5kg
400m Run

Target <- 12:00 CAP 15:00

For Time:

18-12-6
Thrusters 42,5/30kg
Deficit HSPU 3"/2"

Rest 3 minutes

15-11-7
Hang Snatch 42,5/30kg
Toes To Bar

Target Time <- 15:00 CAP 18:00

Build up to heavy 3RM Back Squat
+
2x3 @85-90% of 3RM