3 rounds 45 sec work, 45 sec rest

*Lateral DB box overs (2 x 35 / 2 x 50 lbs)
*DB squat clean & jerk (2 x 35 / 2 x 50 lbs)

Working from the Rack
Build up to a heavy
Push Press + Push Jerk + Split Jerk

Focus on technique if you are new to these movements

Accessory
3-4 Rounds
Front rack kb downhill squats 6
Staggered stance deadlift 6/6
Windshield wipers 10-16

6:30 Voimistelu
7:30 Mobility
12:00 Basic Endurance CrossFit
16:00 Open 20.4
17:00 Core
18:00 Mobility
19:00 Basic Endurance CrossFit

Back squat 4x9x70%

Air bike/Row:
(M) 18-15-12-9-6 / (F) 15-12-9-6-3
(4 Power cleans (80/50) after every set)

(Time cap: 8min)

6x4x85-95% Deadlift
Rest 3 min

1) Back Squat: Build to a HEAVY but perfect set of 3 over the course of 8 sets. Rest 2:00
- Roughly 90% of 1RM.
- Option: Moderate set of 4

A1 Back Squat 3x10
Rest 1min

Metcon:
2 rounds for time
20 thruster 40/30
20 burpee over bar
20 wall ball
20 abmat sit up
20 frontrack lunge 40/30
rest :45s

Timecap: 12 min