Kyykky 10x10x50%

Suorinjaloin maastaveto korokkeelta 5x5x60% (maastavedon maksimista)

Jalkojennostot maaten 4x20

For time, fast and heavy:

• 21 dumbbell thrusters
• Run 400 meters
• 18 dumbbell thrusters
• Run 400 meters
• 15 dumbbell thrusters
• Run 400 meters

STRENGTH
Front Box Squat: 8 x 3 @75% of Monday every 60s.
- Wider than normal Squat Stance
- Same box as Monday

METCON
"Fool in the Rain"
Details there

EXTRA CREDIT
Banded Alphabet: 3 sets on each side. Rest 60s.

Accessory
3 rounds
6-8 romanian deadlifts @30-40% of 1rm dl
6-8 Front Rack Step ups R/L (light weight) same leg first all 8 reps
rest 2 min bwn

For time:
21 Clusters (60/40kg)
42 Bar Facing Burpees

Timecap: 8 mins

1 to 20
Deadlift 60/45
Push-up
For time

“Rowing Kelly”
5 Rounds of
Row 500/400m
30 Box Jumps
30 Wall Balls

Open gym

STRENGTH
1) Wide Stance Box Squat: 8 x 3 @55-65% of Back Squat 1RM, every 60s.
- Parallel Box

2) Seated Dynamic Box Jumps: 5 x 3, every 60s.

3) Make sure weight is good to go for the Metcon.

METCON
"Crazy Train"
Details there

EXTRA CREDIT
5 Minutes of World's Greatest Stretch

3 x 4
( You Choose the weight)