Complete 100 wall balls
Every minute you perform burpees, when clock hits 1:00 you do 1, when clock hits 2:00 you do 2 etc…
Keep adding until you’ve completed 100 wall balls. If you cant keep up because you’re doing too many burpees, consider yourself timecapped.

Push press + push jerk + split jerk x 4

Kaheksan kierrosta:

Bench Press x 8 reps 40 - 60%

Ring Rows x 8 reps

Kokeile eri oteleveyksiä tangosta, pienet nousut loppua kohti painoissa.

Penatulos ylös!!

10min EMOM of your choice. Pick 1-4 movements and go by feel.

12min EMOM:

1) 5+5 KB Snatch, AHAFA
2) 5 Box Jump

You can do high box jumps. Scale if needed.

On the Minute x 12 (3 Rounds)
Minute 1 – 3 Reps @ 72%
Minute 2 – 2 Reps @ 77%
Minute 3 – 1 Rep @ 82%
Minute 4 – Rest

Front Squat 5x3x80%

1) Wide Stance Box Squat: 6 x 3 @70%, every 60s.
- Use a box at parallel

2) Speed Pull Deadlifts: 6 x 1 @75%, every 30s.

3) Seated Dynamic Box Jumps: Accumulate 25 jumps to a challenging height.

Work up to a heavy of
2x(Power Snatch + Overhead Squat)

Work up to a heavy Power Snatch + Hang Snatch + Overhead Squat