Over head squat, five sets of heavy five.

Push Press 5x5

Complete as many rounds as possible in 20 minutes of:

• 8 toes-to-bars
• 10 dumbbell hang clean and jerks
• 14 / 12-cal. row

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

5 Rounds:

• 5 Shoulder to Overhead 185/125-lbs (scale to 75 % of 1 rep max, starting from the rack is allowed)
• 10 Burpees

Three presses 95-100% 1RM

Three heavy sets of five

Lattiapenkkipunnerrus 5,5,5

nousevat painot, tauot 2 min

• 1x8@65%
• 1x8@70%
• 1x6@80%
• 1x6@85%

Bench Press
4x4

For time:

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

*Time cap: 15 minutes

22,5/15kg

WORKOUT VARIATIONS
Rx’d: (Ages 16-54)
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
Teenagers 14-15:
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell
Masters 55+:
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell

Scaled:
(Ages 16-54)
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell
Scaled Teenagers 14-15:
♀ 10-lb (5-kg) dumbbell
♂ 20-lb (10-kg) dumbbell
Scaled Masters 55+:
♀ 10-lb (5-kg) dumbbell
♂ 20-lb (10-kg) dumbbell

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