Every 1min 15s for 8 times
power snatch + squat snatch @60-80%

Metcon with partner
100/80 calories of rowing for time

Accessory
15-10-5 reps of
deadlifts @40,50,60%
DB Bench press
rest 1 min bwn rounds

Front Squat
4 x 4 with 3s down. Rest 2:30

Last 2 sets challenging, but strict tempo and form

3RM

6x3

*päivän paras tekninen 3

3-5 rounds for quality
10/7 Cal Row/Bike/Ski
30 Meter Single Arm Front Rack Carry
10 each Gorilla Rows @24/16kg

• Goal: Steady pace with unbroken sets of Gorilla Rows. Your choice of weight for the Carry
• Rx+: 5-10 Strict Handstand Push-ups after each round

20 Devil's Press @ 50/35lbs
30 Kipping Pull-ups
40 total Renegade Rows
500/400 Meter Row

• Goal: Tough effort, small breaks as needed to keep output high
• Rx+: Start with 10 Ring Muscle-ups

20-15-10
Deadlifts 100/70kg
30-45-60
Double Unders

• Rx+: 125/85kg
• Cap 8:00

2 Rounds for time:
25 Power Cleans (50/35kg)
25 Bar Facing Burpees

Timecap: 10 mins

Extra:
Jefferson Kang Curl
3 x 3. Rest 60s
- Light/moderate weight

5 Rounds For Time [40 Minute Cap]:
50 Air Squats
400 Meter Run
30 Sit-ups
20 Push-ups
10 Strict Pull-ups

*Score = Time it takes to complete the workout

Option

Emom 30min

15-25 AirSquats
30-40 sec Ergo/ Run
15-25 Sit ups
8-12 Pushups
5-10 Pull ups / Ring Row
Rest