Wide Stance Box Squat: 8 x 3 @65%, every 60s.

– Use a low box today, at or slightly below parallel if possible

EMOM 6 mins
4 DL+ 3 Hang Power Clean+ 2 Jerk

"I Go, You Go"
50 Rounds (25 rounds each)
1 Heavy Power Clean
4 Burpee over the bar
8 Air squat

Cash out:
100 Double unders (I go, you go)
800m Run (both)

EMOM 15 mins

1.min : 8 Strict ring dip
2.min : 40 sec Amrap DU
3.min : 8-12 Strict pull up

Metcon (quality)

EMOM for 18 minutes of:
1:) 8 OHS 60/40kg
2:) 9 Burpee box jumps 24/20”
3:) 15/12 calories row

EMOM 10 mins
1 Power Snatch + 2 Snatch Push press

12min amrap:

• 5 box-over-burpee (N 50cm / M 60cm)(regional 2018 standard)
• 4 pistoolikyykky (vuorojaloin)
• 3 maastaveto (N 85kg / M 120kg)
• 2 rengas muscle-up
• 1 köysikiipeily

Turkish Get Up skills
15 mins

1a) Frog Pump: 3 x 15-20. Rest 30s.
1b) KB Squat + Lowering: 3 x 8-10. Rest 30s.

AMRAP 10:
50 Lateral Barbell Burpees
100 Double Unders
30 Squat Clean Thrusters (115/80)