40 Wallball (20/14lbs)
40 KB swing (24/16kg)
30 Wallball
30 KB swing
20 Wallball
20 KB swing

Time cap: 12min.

Scaled:
wb: 14/10 lbs
Kb: 16/12kg

8min EMOM:
1) 5-15 HSPU
2) 5-15 C2B

Challenge yourself with the rep scheme. There are only 4 sets of each movement. Scale if needed.

3 sets of max reps
As many strict as possible followed by kipping

ARM ACCESSORY WORK

EMOM 9 min (3 rounds)
1) 8-12 standing french press w/ plate
2) 8-12 biceps curl w/barbell
3) 8-12 seated DB press (istu lattialla jalat suorana)

*tee valinnaisena tän päivän "assarit", jos haluat käyttää aikaa kyykkyihin.

For Time:
1,500 Meter Row
30 Deadlifts 110/75kg
45 Lateral Barbell Burpees

Light Option

750 Meter Row
30 Deadlift (light/ moderate)
30 Lateral Barbell Burpees

2 x Rope Climb
4 x HSPU (kipping allowed)
Heavy Bearhug carry 4x Rig w. sandbag, stone, keg etc..
4 Rounds
Then:
50 x Wallball Shots 9/6kg
Minimum rest.

"Speedo"
Every 3 Minutes x 5 Rounds:
21/15 Calorie Row
15 Plate Hops
5 Thrusters*
*Building to a Heavy Thruster Weight.

On the Minute x 10:

2 Box Front Squats

80 air squat
70 abmat sit up
60 split jump
50 KBS 24/16
25 burpee
rest 2 min
25 burpee
50 KBS 24/16
60 split jump
70 abmat sit up
80 air squat

(A)
20 minutes of light muscle snatches.
Focus on keeping the bar close without doing an early arm pull

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(B)
15 minutes of power snatches. You may add weight.

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(C)
Behind the neck push press
6 x 2
Easy weight.