5 x 3

Raakarinnallevedosta suoraan sax työntö
4x2@50-65%

Hang squat clean
Under the knee. Do 3 reps every 90 seconds
for total 10 sets. Start around 60% of 1RM.
Don't go heavier than 80% of 1RM.
You can use straps.

For 40 minutes ascend the ladder as far as possible:
4 alternating DB snatches
4 burpee box jump-overs
150 m run
1 min rest
6 alternating DB snatches
6 burpee box jump-overs
300 m run
1 min rest
etc…

AMRAP 12 min

12 slam balls (NO soft balls!)
12 wall balls
12 russian twists (feet off the floor)
30" ball plank

---

Do NOT use the soft balls for slamming!

Start up(14)
stretch 4 mins

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

2rds(8)
4 walkouts
6 jing jang
8 sl dl

Metcon/*Rx(17)
30 deadlift 135/85-*185/125
800m run
20 db snatch 35/20-*50/35
400m run
10 cleans 135/85-*225/125
200m run

work up to hvy deadlift(12)

Finisher
2 min hamstring stretch
30 t-raise
50 alt sit ups

Metcons

Alpha:
12 Deadlifts 60/40kg
9 Hang Power Cleans
6 STOH
- rest 2 min

Beta:
7 m Front Rack Walking Lunges
7 Burpee Box Overs
7 m FR WL
7 Toes To Bars
- rest 2 min

Alpha
- Rest 5 min (long rest)

Beta
- rest 2 min
Alpha
- rest 2 min
Beta

“½ Cindy”

10min AMRAP:

5 Pull-Up
10 Push-Up
15 Air Squat

Push this one hard. Target >13 rounds. Scale if needed.

3 rds for time:
15/13cal Row
10 Ring dips
20 Abmat sit-ups

14min EMOM:

1) 10m KB Front Rack Walking Lunge
2) 1-5 MU or Bar MU

Go by feel. Scale if needed.