On the 6:00 x 3 Rounds:

600 Meter Run
15 Dumbbell Front Squats 22,5/15kg
Max Dumbbell Shoulder to Overhead 22,5/15kg

*Score = Total Shoulder to Overhead

Emom 24

1) 5-8 Raakatempausta
2) 7-10 Boxihyppyä
3) 8-15 Cal konetta
4) Lepo

45 minutes for Sweat:

7 Hang Power Clean 65/45kg ( Masters 40+ 55/35kg)
30 Sit Ups
35 Ergo Calories
2 Rope Climbs
20 Burpees
150m Plate Farmers Carry 2x20/2x15kg
1:00 Plank

In pairs working ygig;
12 Deadlifts 100/70
4 rope climbs
12 DB Push press 2x22.5/15

12 C2B
9 Bar over Burpee
6 Front Squat 70/45kg

12 DB Snatch alt. 22.5/15kg
6 T2B
36 DU

rest 2min btw amraps

Wod
Every 30s x 24 (12 min)
1 Power Clean and jerk @70-75%

Accessory
3-4 Rounds
6+6 Db single arm bent over row (2220)
6 Tempo deficit push up (2220)
12 Plank pass-through
Hiki:12 Dual DB/Kb Front squat
Treeni: Machine 12 cal (increasing pace)

3 km row
3 km run
300 du

- you can split the reps and distances as you wish

tc 45 min

7min amrap:

• 10 sumo deadlift high pull (N 42,5kg / M 60kg)
• 10 push press (N 42,5kg / M 60kg)