7x
2x1min ON/1min OFF of

Assault Bike
Light Weight Sled Push
SkiErg
Jump over high obstacle with MedBall
Row
Burpee over sticks
Wall Balls

Accumulate:
2:00 of Glute Marching
100 Double Leg Banded Leg Curls
100 meters each of Single Arm Farmers Carry (AHAP)

8 min EMOM
1+1+1
80kg/60kg
deadlift
clean
jerk

Clean 5x3x80%

15min

3+3 turkkilainen ylösnousu
1min kuollut koppakuoriainen
20 venäläinen kierto

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 good mornings
10 plyo
10 sl dl

Metcon/Metcon-comp(12)
amrap 12
5 cleans 115/75-*165/95
7 burpee box jump overs 24/20

complex(12)
hang clean + clean + jerk
work up to hvy

Finisher
2 min hamstring stretch
30 t raise
30 ghdsu/mbsu

5x5min (2min rest)

A) Teams of 2-3, Max Cal. SkiErg

B) Teams of 2-3, Max Cal. Assault Bike

C) Teams of 2-3, Max Length Sled Push

D) 1000/800m Row + ME Wall Balls

E) 10x 20sec ON/10sec OFF
Alt.
Shuttle Run
Burpees

Front squat 4x2x90%

EMOM10
* 3 - 5 Mu
Scales:

A) challenging MU transition
B) Strict Pull Up / Strict Ring Dip
C) Ring Row / push up

0:00 – 10:00
2 K ROW
Max Clean & Jerks (135/95) in time remaining

10:00 – 13:00 Rest

13:00 – 20:00
1 K ROW
Max Power Snatch (115/80) in time remaining