3 Sets for load and Quality

15 Heavy Swings
30m Double KB/DB Overhead Walk
10-15 Double KB/DB Turkish Situps

10:00 Accessories
11:00 Accessories
12:00 Accessories

(ETKOT klo 14:00 -> Kuntokarkelot "Viimeinen koitos"

E2MOM with pair 24min

20 Hang squat clean 60/40
20 push jerk

20 Hang power clean 50/30
20 push press

20 hang muscle clean 40/20
20 shoulder press

"Quarter Pounder"
2 Rounds for Time:
500 Meter Row
30 Single Dumbbell Box Step-ups
500 Meter Row
30 Single Dumbbell Hang Clean & Jerks
500 Meter Row
30 Single Dumbbell Power Snatches

Dumbbell: 50/35
Box: 24/20
Kilos: 22.5/15

Act.Mobility 5min

10 Wall Squat
10 Banded Pass Through
10 Banded Pull Aparts

EMOM 30

1. 5-8 Single Kettlebell Clean & Jerk (each side)
2. 30-40sec Plank Hold
3. 5-10 WallBall
4. 20-40m Single Kettlebell Front Rack Carry (15-20sec each)
5. Rest

21-15-9

*Box over jump
*Handstand push up

No stepping is allowed in the box jumps. Both feet must touch the top of the box during the jump. No other body parts should touch the box.
Scale hand stand push up with a box.

deadlift 4x3x80-90% 1RM

In a 10:00 Window:
Run 1 Mile (1600 Meters)
Time Remaining, Max Power Clean and Jerks 60/42,5kg
— Rest 3:00 —
In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches 47,5/32,5kg
— Rest 3:00 —
In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters 42,5kg/30kg

Optional Accessory
CONDITIONING

3 rounds for time:
5+5 KB Lunge Snatch @24/16kg video
10 Goblet Squat
50 DU

RPE 3 to 4

Tailoring Options:
Decrease loading 24/16kg→ 16/12kg
DU→ decrease rep scheme or Single Unders

Basic Conditioning
For 40min w/partner

AMRAP 5
Row

While Partner
40+40m One Arm Farmers Walk 24/16kg
30 Glute Bridge March
40m Front Rack Lunges 20/16kg's
15+15 Windshield Wipers