50 wall balls
25 S2OH 35/25
50 T2B
25 S2OH
50 KBS 24/16

Metcon:
EMOM 15
1: 10-15 UB wall ball
2: 10-16 jumping lunges 20/15
3: 10 T2B

Skill Conditioning
6 sets of: 9 unbroken HSPU (first 3 reps are strict + 6 kipping)

5 heavy sets of 5+ reps

3 Total Rounds:

a) 6 Minute AMRAP:
- 6 DB Thrusters @ 20-50/10-35 lbs.
- 6 Burpees
- 6 DB Power Cleans @ same weight as Thrusters
- 6 Toes to Bar or Knees to 90
- 6 DB Reverse Lunges (3/leg) @ same weight as Thrusters
- 6 Pull-Ups

b) 2 min. Row/Bike/Jog @ Recovery Pace

• Pick up where you left off on the previous AMRAP when you resume after the 2 minutes of recovery each round.

3 Rounds for time

15 Burpee Box Jumps
12 Power Cleans 50/35kg
9 Pullups

Snatch Every 45 secs x15
Start at 70% of previous and increase every 2-3 good lifts

Snatch
Hang snatch
OHS with pause

Rowing intervals
6 x 3:00 work : 3:00 rest
No sprinting allowed, keep the rate below 32spm.

Pace should be 95-100% of 5Min test.

20min, alkavalla minuutilla:

• Parillinen minuutti 5 x kulmasoutu
• Pariton minuutti maksimitoistot etunojapunnerrus

Tulokseen kulmasoudun painot. Kommenttiin punnerrusmäärät.