25 x WB
12 x Burpee Box overs

CONDITIONING

3 rounds for time:

1000/850m Row
40 Air Squat
30 Sit-Up
20 Pull-Up or C2B
10 Push-Up or HSPU

Target: sub 27min. Time Cap 31min

Consistent work with little to no rest.

Clean and jerk 3x3x60%

Optional Accessory
CONDITIONING

For time:

30 Box over Jump (lateral)
30 Burpee Box Over (facing the box)
RPE 3 to 4

5-10min Row/Jog/Airbike/Bike
Then 3 rounds:
9 KB Deadliift
7 KBS
5 Goblet Squat
3 Burpee over KB

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Squat Flow with a Plate video and Thoracic Flow video

3 rounds:
20/15cal Row
5 Double DB Hang Squat Clean
10m Double DB Overhead Walk
3-5 Renegade Row video
10 Kipping Swing (rings or bar) video

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Lunge Flow 2.0 video

CONDITIONING (1/3)

3 rounds for time:

40/30cal Row
30 Wallball
20 Pull-Up

Rest 90sec between rounds

RPE 4, not all out, but with very heavy breathing.

Target: all rounds within 10sec. Unbroken wb sets.

Tailoring Options:

Pull-Up→ lower rep scheme 20→ 15 → 10 or with jumping pull-ups

A)
Close Grip C2B Chin-up
10-8-6-4-2+. Rest 90s.
– Goal: Build to a heavy 2+ (AMRAP) set. Improve on last week
– Options: add weight, bodyweight or assisted reps

B)
DB Floor Press (pronated grip)
3 x 8-10. Rest 60s.

AMRAP 4:
9 snatch @60/40kg
15 clean
21 stoh

*remaining time max reps OHS / Fitness = front squat

Result = Total reps

EMOM 10 min
30 sec of work and 30 sec of rest
1) 30 sec max reps of thrusters 60/40kg
2) 30 sec max reps toes to bars

*Osa aloittaa thrustereista, osa t2b.
*Merkkaa aina liitutaululle kierroksen tulokset. Tulos: kaikki repsit yhteensä.