4 Power cleans- HEAVY

Straight Leg Kicks
Inchworm (Cobra to downward dog at bottom)
Knee Pull with toe rise
Bunny Hops
Floor sweeps
Lizard Crawl
Arm swings

SOD:

Partner Calf Roll

A. "RANDY"
75 Power Snatch@35/25kg

B. "ANNIE"
50-40-30-20-10:
Sit-up
Double Unders

3 position clean + jerk x 5 @ 75-85% NO FAILS

Try to hit all the sets with same weight. 2-3 minutes rest between sets.

1 lap around the track (800m) FT

Part 1
60 sit ups
50 slam balls
40 DU ( 120 singles )
30 American KB swings
20 WB (every 5 wb, complete 1 burpee )
Cash out-run 200 m row ( burpees until there's a rower open )
- break -

1 x max lankkupito 1 min lepo
1 x max lankkupito, hylje (jalkapöydät alla), 1 min lepo
1 x max hollowpito, 1 min lepo

A. Pause Front Squat x 2 x 6 sets@80%

B. Metcon (AMRAP - Rounds and Reps)
AMRAP 9:
30 Box Jump@60/50cm
60 STOH@50/35kg
90 Medball Clean@9/6kg

5mins rest
Metcon (AMRAP - Rounds and Reps)
AMRAP 9:
24 GHDSU
16 T2B
8 Deadlift@100/70kg
+
When the time is over 1set of Max effort Plank

Score: total reps + Time of Plank in sec. (Example: 123 reps + 60sec = 183)

Dumbbell step ups
3x10
Go as heavy as possible