In 4 minutes:

• 400 m run
• AMRAP: T2B

Then rest 90 seconds and in 4 minutes:

• 400 m run
• AMRAP sled run (25 m back and forth)

For Time:

• Row 500m
• 40 Front Squat 95/65
• 30 Toe to bar
• 20 Push press 95/65
• 10 Burpee pull-ups

For quality, 21-15-9:

• front rack walking lunge
• strict t2b

Wrist conditioning

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.

4x3min Amrap

200/150m Row
10 burpee over rower
Max reps kb snatches (alternating) 24/16kg

Drills:

1) 1st Pull / Hang / High Hang
2) High Pull
3) OHS
4) Snatch Balance
5) EMOM 12
2 Squat Snatches @ 50% (not TNG)

Running o'clock

0:00–11:00 “All the single ladies”

5 rounds for time

50 single under (per kisaaja)

10 clean (jakakaa vapaasti)

1 min lepo (per kierros)

RX : 60/40kg

SCALED : 42,5/30kg

MASTERS 50 -

42,5/30kg

ALLE 18 - vuotiaat

42,5/30kg

Back squat 6 x 8

• E2MOM
• leave two reps in the tank

In 20 minutes:

• Back squat 10-8-6-6-10

Every 3min x 4

5 TNG Power Clean
5 Hang Squat Clean
10 Thruster

RX 65/45kg