Front Squat 5-3-1
1x 5 @ 75%
1x 3 @ 85%
1x 1+ @ 95%

Build to a Heavy Set of 3

3 rounds
10+10 pallow press (2-3 sec hold on each rep)
15+15 KB Slashers R/L
:30 Weighted Side Plank R/L (use 5-10kg plate)
rest 1-2 min

For time
100 Double Unders
50 Push-ups
50 Sit-ups
Rest 60s
75 Double Unders
50 Goblet Reverse Lunges @24/16kg
50 Sumo Deadlift High Pull @24/16kg
Rest 60s
50 Double Unders
50 Ring Rows
50 Hollow Rocks

• Rx+: 150-100-50 Double Unders, C2B Pull-ups / Pull-Ups (if you didn't attend Wednesday, these are a good option)
• 22:00 Cap, including the rest periods.

Superset!

Rollback Triceps Extensions: 3 x 10.
Rest 45s
1-Arm KB Rows 3 x 12 ea w. 1s pause at the top.
Rest 45s.

On the Minute x 10:
2 Push Jerks

DB shoulder press, 3 x 1

3 Kierrosta aikaa vastaan

50 Tuplaa/ Sinkkua
10 Punnerrusta
15 Ilmakyykkyä

TC: 8min

Partner workout, I go, You go

For time:

2000m row
80 thruster 40/30kg
60 Db snatch 22.5/15kg
40 burbee

Target under 18min, Time cap 25min

DU x 40
T2B x 12
Snatch x 2 @ 80% 1RM