Korkea Tempausveto+ tempaus
8x1+1@80-85%

Rest Day!

Snatch technique kello 17.

5 min AMRAP + 2 min rest + 10 min AMRAP

30 wall balls 9kg/6kg

20 box jumps 60cm/50cm

8 ring MUs

8 deadlifts 110/80kg

20 cal row

3x
3 Rounds, new round every 3rd minute

A) 40m Sled Push 80/60kg + Run around the Box

B) Row 30/20 Cal.

C) 20/15 Cal. Assault Bike

4 rounds
10+10 one hand kb thrusters 24kg/16kg
50 DUs

Työntöotteella tempaus kyykkyyn
6x2@40-60%

STATION A : HOLD & RUN
DBL DB ARMS EXT LEG LOWER (15lbs - 35lbs)

Curve

STATION B : STEP & SKIP
Box Ups w/ plate
SKIP
use station to aid in log jams, if needed

STATION C : HOP & ROW
Hurdle Hop w/ sprawl & fast feet (2 set up)

ROW

ROUNDS FOR TIME

4 RDS:
20 Sit-ups
20 Back extensions
10/10 Kneeling landmine press

4 rounds, rest 1-2min between sets:

1) 8+8 Single Leg KB Deadlift
2) 6+6 Seated DB Press
3) 15-25 GHD Sit-Up
4) 1-2 Legless Rope Climb

Go by the feel and AHAFA. For scaling: Legless Rope Climb→ normal Rope Climb

6 rounds EMOM

1. Rope climbs 1-2x
2. 8-12 pistols
3. Slow push-ups 10-12
4. Dead Ring swing 10x
5. Beam dips 6-10
6. Oly burpee 6-8
7. REST