Circuit 3 - Endurance (5mins)
A) HVY Single KB Swing
B) DBL KB swing
c) HVY Single KB Swing
D) DBL KB Swing
E) HVY Single KB Swing

Record KB weight

Circuit 2 - SKILL (5mins)
A) SA swing R
B) SA swing L
C) SA snatch R (pregress to high pull)
D) SA snatch L (pregress to high pull)
E) ALT SA swing/snatch/clean

Record KB weight

50 sit ups
50 DUs
50 ABRs
12+12 kb snatches 32kg/20kg
20 back squats 100kg/70kg

5 sets of:
Unsupported Seated Strict DB/KB Press x 6 reps ( 10 / 16 )

(sit on a bench without back support and press the DB’s/KB’s from shoulder to overhead)
- suorille käsille!!
- lyhyt tauko sarjojen väliin

Teams of 3 or 4

1000m run together with medball
100 sync burbees
100 wall ball shots, other team members must airsquat for every wall ball
1000 m run together with medball

3 rounds
10 stand ups + jump
48 ABRs
20 side squats alternating
10 single bar dips

8 min AMRAP
trail run
20cal row

5 Rounds For Time @90%:

400 m Run
15 KB Swings
9 Pullups
- Rest 2 min

Deadlift 5x2x80%

Start up(14)
stretch 4 mins

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

3rds(8)
10 oh squats
10 sl deadlift
10 tuck jumps

Metcon/Metcon-comp(16)
5rds
8 ohs 95/65-*135/95
16yd burpee broad jump
then 400m run

work up to hvy ohs(15)

Finisher
2 min hip opener
30 w raise
100 bicycles