3 rounds
10 db snatches, alternating 22,5kg/15kg
10 racked db, box step overs 60cm/50cm
10 burpees

10 ROUNDS FOR TIME
15/12 Cal Bike/Row/Ski
5 Toes to Bar
5 V-Ups
Timecap: 17 mins
RPE 8

"Pause Back squat (15 mins )
5x1 reps
- 3 sec pause @bottom position
- 2 mins btw sets
- add weight after each set
- no rebounce from bottom pos.
- go heavier than last week

3-3-2-2-1-1

Squat Cleam
2-2-2-2-2
Start Moderate-Heavy and build to Heavy 2-Rep
Rest 2-3mins between each set
RPE 8

8x2min

A) 30 Tuplaa/ 60 Sinkkua 6+6 KP-tempausta

B) 8 Thrusteria 35/25kg 5-8 Tangon yli burpeeta

*Tee kerran liikkeet aikaikkunassa ja lepää loppuaika.

Clean & Jerk 1RM

10 shoulder presses

4x45s ON 1min OFF

A) Viivajuoksu
B) Seinäpallo

three sets of three, using 100-110% of your Clean 1RM