For time:

9 Bar over burpee
9 Power snatch
9 Overhead squat

15 Bar over burpee
15 Power snatch
15 Overhead squat

21 Bar over burpee
21 Power snatch
21 Overhead squat

(Rx 42,5 / 30)

Cap 15min.

3rnds for accessories:

2+2 TGU
30+30 DB/KB OH walk
10 OH cossack squats

10 x 5min (50 min)
A)
40/35 Cal Row
80m Farmers walk

B)
Jog

Split Jerk
Take 5 sets to build to a heavy 2. Rest 2:00
- Sets of 5,4,3,2,2

2000m Row for Time

You go, I go
For Time
300 x DU
100 x WB
100 x KB Swing
100 x Pull Up
100 x cal Ergo

5 Giant Sets Of:

4 Weighted Pull Ups
4 Weighted Ring Dips

Every 4:00

Stiff leg deadlift
4x6r @ max weight w. good form
90s. Recovery

Back Squat 1-1-1

Shoulder Press 1-1-1

Deadlift 1-1-1

SCORE IS TOTAL WEIGHT OF ALL 1RM

5min
15 maastaveto 61/43kg
10-15 leuanveto

1min lepo

5min
12 etukyykky 61/43kg
8-12 rinta tankoon/leuanveto

1min lepo

5min
9 raaka työntö 61/43kg
9 palomiespunnerrus/rinta tankoon/leuanveto

Valitse paino/toistomäärä/liikeskaalaus siten, että pääset 2-3 kierrosta/intervalli.