5 Rounds:
1:00 Row for Calories
1:00 Thrusters (95/65)
1:00 10 Meter Shuttle Runs
1:00 Rest

Max rep Front Squat in 3 mins
- from floor
@ 75% of 1 RM FS

EMOM 10mins
3-6 Strict HSPU + 6-10 TTB

Snatch Balance
5 sets of 3 reps

• from the rack
• pratice going under the bar fast

-Jätä n. 3 toistoa varaa
-Sarjat 3min välein

3-4 set, rest as needed, use AHAFA loading:

1) 5 Front Squat
2) 5-15 Strict Ring Dip
3) 10 Ring Row

EMOM for 12min
2x Clean & Jerk
Work up to a heavy

Every 4:00 x 3 Sets:
15 Calorie Bike / Row / Ski / 15 Lateral Burpees
15 Deadlifts (100/70kg)
*Score = fastest split

Rx+: 120/80kg

• Deadlift should be unbroken, and working time should be under 1:00 each round, so adjust as needed.

1) Speed Front Squat: 4 x 3 @75%, every 60s.
2) Ultra Wide Sumo Deadlift: 4 x 3 @75%, every 60s.

• Reset on each rep on Sumo DL
• Beginner: Focus on Technique

On the Minute x 8
Minutes 1-2 – 65%
Minutes 3-4 – 70%
Minutes 5-6 – 75%
Minutes 7-8 – 80%