4 sets:
8 strict pull up (weighted if too easy)
rest 30 s
12 2xDB bench press
rest 90 s

• scale pull ups to negatives or with barbell

12min AMRAP
12 wall balls 9kg/6kg
12 box jumps
12 lunges 60kg/40kg
12 cross DUs

3x 2min ON 1min OFF

10 Seinäpalloa
Max leuat

4x
EMOM 7

A) 12-20 Wall Balls
B) 6-10 Burpee-Box Jump Overs
C) 8-15 Cal. Row
D) 8-15 Double DB Snatches
E) 8-15 Cal. SkiErg
F) 12-20 V-ups
G) 8-15 Cal. Echo/BikeErg

Rest 3min between EMOMs

Banded Deadlift
Build to a heavy 2 over 6-8 sets. Rest 2:30
- Sets of 5,4,3,2,2,2,2...
- Option: 5 x 5 practice with medium loading.

EMOM 40

1) 12-15/10-12 Calories
2) 10 Goblet Squats + 10 KB Swings
3) 5-10 Ring Rows + 5-10 Pushups
4) 8-12 High Box Jumps
5) 45sec of Double Unders
6) 6-8 Single Arm Devils Presses
7) 15-25/Side Russian Twists
8) Rest

AFAP (As Fast As Possible)
for time
75 Power Snatches 35/25kg

• Compare results to: 13MEI2015

Back squat, 1 rep max
Shoulder Press, 1 rep max
Deadlift, 1 rep max

Obs.: You will have three attempts to successfully lift the heaviest load on each. The heaviest lifts, usually the third attempts, are combined to generate your Total. There is no time limit, but the athlete must complete all three attempts for one lift before they can move to the next movement.

Front squat 6 x 3 reps @ 80 %.
Rest 2-3 mins between sets.

60-48-36-24-12:
Double-unders
30-24-18-12-6:
DB/KB power cleans (15/22,5kg)