Metcon (reps)

AMRAP in 5 minutes of:

300m shuttle run (30x10m)
30 Wallball shots 20/14lb
ME CTB pull-ups

"HanskaPumppi" For feeling 30 minutes

Barbell Bicep Curl 12-15
Narrow stance Squat 12-15
Banded pull apart 12-15
Dumbbell row 12-15
Diamond push ups 10-12
Banded Abs 20

Front Squat 7x2 (90%+)

Strength- OH Squat- take 12 minutes to perform 20 total reps with perfect form

5 Rounds 30s work/30s rest:
1a) Wallballs @20/14
1b) Box Jumps w. step down @61/51cm
1c) Double Unders
1d) Russian Twists w. a plate @10/5kg
1e) Burpees

• Score = Total Wallballs + Burpees

EMOM 10
Min 1: Shuttle run
Min 2: Kipping C2B/pull-up/bar MU

L1: Shuttle run 80m and C2B/pull-up 6-10 reps
L2: Shuttle run 100m and 3/2 Bar MU

AMRAP 7

KB Clean & Jerk 32/24kg

Rest 2 Min

AMRAP 7

KB snatch 32/24kg

Wrist conditioning

This is the same drill as on the day 1:

3 rounds for quality:
- 10 Palm push-ups
- 10 Radial Ulnar Push-ups
- 10 Wrist extensor push-ups

See the techniques for the advanced and scaled versions from the video below. There should not be any pain!

For as log as you can
EMOM
6 Deadlift @ 60% from achieved max
18 Double unders
6 Push-up

Snatch + hang snatch + OHS X 5