Every 60s for 5min
1+1 high hang squat clean + hang squat clean
@50-60% 1RM

Every 30s for 5min
1 hang squat clean
@65-80% 1RM

A)
DB Glute Hip Thrusts
3 x 8, 1s top hold. Rest 60s
- Shoulders on boksz/bench
- Good feeling the glutes without maxing out here

B) Narrow Stance DB RDL
4 x 10, 3s down. Rest 60s.
- Challenging effort here

Rest day - what did you do?

5x 2min ON 2min OFF

10 Raakapunnerrusta 30/40kg
30 Tuplaa
8 T2B

*Jatka siitä mihin jäit.

Build to a Heavy Single

*Score = Heaviest Load

5 rounds for time:
15 push jerks (30/42,5 kg)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (30/42,5kg)

Scaled WOD
5 rounds for time:
15 push jerks (15/20 kg)
12 ring rows
9 sumo deadlift high pulls (15/20kg)

5x

6min ON/3min OFF

A) 1250/1000m Row
+
Max Burpee over Rower in the remaining time

B) AMRAP of
6/6 DB Hang Clean & Jerk 22,5/15kg
12 Weighted Box StepUps
12 Pullups

C) AMRAP of
12/9 Cal SkiErg/Bike
12 Pushups
12 Sit-ups

D) AMRAP of
3 Wall Walks
8x8m Shuttle Run
18 KB Swings 24/16kg

E) AMRAP of
30 Double Unders
20 Alt Plate Overhead Curtsy Squats
20 Alt V-Ups

50 kaloria Echo/Assault pyörä
30 Yleisliike boksin yli pallon kanssa

Aikaraja 12 min

5x
3min ON/1min OFF

3 Burpee over bar
5 Overhead Squats
7 Box Jumps
30 Double Unders

RX: 50/35kg
RX+: 60/40kg

3 K ROW/SKI or 6 K BIKE
*e3min complete
1 round of DB DT:
12 DL
9 DB HPC
6 DB STOH
@2x15/22.5 kg or weight you can aim DT unbroken

TC: 32 min
- start with DB's too