7min amrap:

• 14 käsipainotempaus vuorokäsin (N 15kg / M 22,5kg)
• 7 wall-ball 3m (N 6kg / M 9kg)

Death by Thrusters 50/30kg

Back squat

Heavy day - find heavy back squat in 15min

E90s x9

2 hang squat clean + 1 squat clean

3 rounds:

• 500 m row
• 25 wallballs
• 15 kb swing 24/16kg
• 400 m run

Time cap 22min

In 15 minutes Hang Squat Snatch 1RM (Above knee)

For time with partner:
3000m row
E2MOM both do 15kb swing 32/24kg

10 devils press 45/25lbs
80m farmers walk
20 front squat
80m farmers walk
30 shoulder to overhead
80m farmers walk
40 alternating db snatch
80m farmers walk
50 deadlift
80m farmers walk

tc 20min

advanced can do farmer walks with heavier dumbbells

Power snatch
10
8
6
4

so set of 10 then rest, 8 rest 6, etc... Goal is to move well and increase as the reps go down.

Pull up 4 x 4

• E3MOM
• leave two reps in the tank