Back Squat

4 x 4 x 70%

SO 2:30

30 AMRAP in teams of 3 - one works at a time:

2 laps run together
10 thrusters 20/15
1-2 rope climbs
10 hang power snatches 20/15
20m sandbag carry

15 min for skills:

2-3 fall downs from HS to mattres
1-3m partner assisted HS walks
5-20s partner assisted HS holds
2-3 partner assisted bMU/jumping bMU/leg assited ring turnovers+dip
1 wall walk + 1-2 wall facing HSPU

3 Kierrosta laadukkaasti

Submax raakaleuka
20 Russian twistiä

EMOM 6
1) 1 round of "Cindy" (5 pull-up, 10 push-up, 15 air squat)
2) 12 Shuttle run
rest 3min

EMOM 6
1) 1 round of "Nate" (2 muscle-up, 4 hspu, 8kbs 32/24kg)
2) 12 Shuttle run
rest 3min

EMOM 6
8-10 Wall Ball
6-8 burpee

For time
80 DL 80/60kg / Plank Hold
10 Sync Burpee
120 Box Step up w/2 DBs 22.5/15 / Side plank
10 Sync Burpee
80 Sit up w/med ball

3min Amrap

8 Mavea 65/45kg
8 T2B

1min tauko

3min Amrap

20 Tuplaa/40 Sinkkua
8 Punnerrusta

Back squat
3-3-3

Overhead squat
1-1-1-1-1

3 Rounds
15 Deadlift 80/55kg
15 T2B
15 Double KB Front Squat@20/12kg
15 Cal Row/bike/ski
Timecap: 18 min