Midline 3 rds for quality (not for time)

Single arm farmers walk 60m /side
Single arm front rack carry 60m/side
Single arm OH carry 60m/side

Rest 1 min between the rounds

EMOM 16

1 min : max distance HS walk
2 min : 10 Box jumps 30/24"
3 min : 15 Wallball 9/6kg

Working in Pairs for time
150 Cal Row (ygig)
150 synchronized squats (air squat and one has 10kg plate)
150 push ups (ygig one holds plate overhead)
100 devils press (2x22.5/15kg ygig)

Time Cap 36 Mins

21-15-9-6-3

Power snatch 40/30
Burpee
T2b

Time Cap 14 Mins

Ankle dorsiflexion

Good ankle mobility improves your squats, weightlifting, pistols, running, etc.

Do the following routine and add it to your daily routine if you think you could benefit from an increased ankle mobility.

For time
150 Air squat
100 Du´s
50 burpees

3 kierrosta

1min käsipaino vauhtipunnerrus
1min seinäpallo
1min soutu
1min pallonisku
1min lepo

Alternate through the following
1. Row 15/12 Cal
2. 10m handstand walk
3. 15 sec L-sit hold

EMOM 8

Hang power clean + TnG power clean@AHAP

EMOM 5
3 Touch and Go Power Cleans + 3 Jerks, start medium and add weights if feeling good

• Without rest

(2) EMOM 5
2 Touch and Go Power Clean & Jerk, countinue and add.