4 Rounds

YGIG/Round

15/12 Cal Row
10 HSPU
10 T2B

TC 9 min

3 Rounds for time

12 OHS 40/30 kg
10 Box Jumps
5 Ring muscle-ups

4 - 4 - 4 - 4

2 s stop at the front rack

TM (1 rep reserve every set)

Squat snatch
- find your 1RM of the day
- jos tekniikka ei vielä hallussa, tunti tekniikkatreeniä!

21-18-15-12-9-6-3 reps for time of:

• 115-lb. power cleans
• One-legged squats, right leg
• One-legged squats, left leg

In 10 minutes:

High box jump 5 x 2

Start a running clock for 30min

in the first 15min perform:

-30 full clean 60/40kg
-30 burpee box overs
-30 t2b
-400m run or (500m row) for time
-rest

in the second 15min perform:

-30 push presses 60/30-35kg (bar starts from ground)
-30 burpee pull ups
-30 heavy weighted sit ups
-500m row (or 400m run) for time
-rest

You can partition (except running and rowing must be done last) the
reps and exercises in any order. Your score is the combined time of the
running + rowing. Plan your strategy carefully.

Halting clean deadlift 3x3 - 80%

3 rounds for time:

• 9 Deadlifts (2/3 1RM deadlift)
• 15 Burpee box over jump (60/50 cm)
• 21 Wallballs

1.Kick up to handstand
2.HS balance against the wall
3.HS balance w/box
4.HS walk with partner spotting / max distance