For time with a partner:

10-20-30-40-50
DB Hang Squat Cleans (50, 35lbs)
20-40-60-80-100
Double Unders
10-20-30-40-50
Calories AssBike
OR
20-30-40-50-60
Calories Row/ Ski

*One person works. Split evenly.

Then,

10 Minutes of ”Recovery” Work
– Choose between bike, jog, row, or light sledpull and perform for 10 minutes at a ”conversational” pace.

STRICT PRESS x 3

Every minute, on the minute, for 15 minutes (5 rounds):

Minute 1 – 4 Burpees Over the Barbell + 3 Deadlifts (60 / 100 kg)
Minute 2 – 4 Toes to Bar + 3 Pull-Ups
Minute 3 – 6 KB Thrusters 3 per käsi (14/20 kg)

Run 800m
Then 3rds
15 x Thruster
Run 150m
9 x C2B
Run 150m

5 sets of:
Bench Press x 8,6,6,6,4 reps @ 20X0
Rest 90 seconds
Ring Rows x 6 @2010
Rest 90 seconds
Alternating Biceps Curls x 6 per käsi @2010 kierrä lopussa käsivartta
Rest 90 seconds
merkkaa penkkipunnerrus

Run 400m
3-12 MU/C2B/Pull up
400m Run
6-12 Kipping HSPU

• Go sustainable pace.
• Focus on good technique.
• You choose movement & reps.

0 – 6min

EMOM6

Run

Me Kb swing 24/16

6 – 12 min

AHAP

3 x Hang power clean + Front squat

12 – 18 min

AHAP

Shoulder to overhead

Push press

3x5 AHAP

CONDITIONING

For time:

Run 1600m
Then 3 rounds:
12 Hang Power Snatch 40/30kg
12 Bar facing Burpee
Cash out:
Run 800m

Overall RPE 4

Target: unbroken barbell sets. Run fast with very heavy breathing.

Penkki 5x5x78%

Facepulls 100 toistoa

Etunojapunnerrus 100 toistoa

Yhden käden kulmasoutu 50 toistoa / käsi ("yhteen putkeen")