3 Rounds of:
10 Strict Pull-ups
20 Sumo Deadlift High Pull (24/16kg)
Run 400 Meters / Stairs / Row 500m
Rest 90s

• Score = total time including rest
• Scale pull-ups with self-assisted reps
• 20:00 Minute Cap

1) EMOM 5: 2 Squat Clean + Jerk @75% or a moderate load.

Rest 90s between EMOMs + add weight to bar

2) EMOM 3: 1 Squat Clean + Jerk @85% of 1RM.

Beginner Strength Option:
1) Front Squat + Push Press: 5 x 3 + 3. - Work to a challenging set of 3 Front Squat + 3 Push Press.
2) Work on Power cleans for reminder of time.

Hang squat clean + Squat clean + Split Jerk (~80%)

Strict/Kipping Handstand Push-ups
3 Rounds:
40% of Max Unbroken Handstand Push-ups
30% of Max Unbroken Handstand Push-ups
20% of Max Unbroken Handstand Push-ups

*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds

15 Toes to Bar
12 Dumbbell/Kettlebell Reverse Lunges (50/35lbs)
9 Dumbbell/Kettlebell Clean and Jerks (50/35lbs)

1RM Snatch in 7min

Rest 3min

9-7-5

Power Snatch 60/40kg
Box over Burpee

Target <5min

Rest 3min

15-12-9

Power Clean 60/40kg
HSPU

Target <5min

Rest 3min

21-15-9

Assault kcal
Row kcal

Target <7min

Start the 7min snatch part with an empty barbell. Snatch can be done anyhow.
If you snatch more than 90/70kg load the bar 70/50 for the metcon.

Hit each part hard! Scale if needed.

3 RFT:
50 Air squat
7 MU
10 H.P.Clean (60/42.5)

(Time cap: 15min)

Compelete as many reps as possible in 11 minutes of:
15 Toes to bar
10 Deadlift 52,5kg/35kg
5 squat clean 52,5kg/35kg

30min EMOM:

1) Run/Row/Assault/Burpee/DU..
2) 5 Squat Snatch
3) rest

Ohje: Tee harjoitus tasaisella tahdilla. Ensimmäisellä minuutilla jotain monotonista, kuten soutu, juoksu, burpee, DU jne. Toisella minuutilla tee 5 tempausta kyykkyyn. Kolmas minuutti on kokonaan lepoa. Valitse taakka päivän kunnon mukaan.

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Midline work of your choice

Skillday

Work your Gymnastic weakness for 20min.

Ohje: harjoittele jotain kehonpainoliikettä 20min ajan.

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3-5 rounds for Quality:

1) Squat Flow x3
2) 10+10 Man Makers
3) 10m Lateral Lunge
4) Banded Lunges with 10sec hold
5) 5-10 Banded SOTS Press

Ohje: Tee 3-5 kierrosta, laatuun keskittyen. Skaalaa tarvittaessa toistomääriä. Lepää tarvittava aika liikkeiden välillä