For Time:
1 Thruster 60/40kg
2 Hang Power Cleans 60/40kg
3 Deadlifts 60/40kg
4 Burpees
5 Toes to Bar
6 Box Jumps
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings 24/16kg
10 AbMat Sit-ups
11 Wallballs 9/6kg
12 Calorie Assault Bike / Row

Complete each exercise in ascending order then work back down to 1, adding one exercise per round.
1, then 2-1, then 3-2-1, and finally 12-11-10…3-2-1

30 x Snatch 60/40kg

For Time

Kipping practice:
-Lat activation
-Arch / hollow
-Kipping w/pause at the top (push away)
-Kipping with feet together

Butterfly practice:
-Movement pattern w/ feet on ground or box, arms only
-Bicycle kick
-Strict fall through

Kävele tai juokse niin monta kilometriä kuin mahdollista.

Laita ylös kävelty tai juostu kilometri.

"Barbell Hell"

Go as far as you can in 25 minutes:

RX For time:
50 Deadlift 60kg/40kg
50 Bar over hop
50 Hang power clean 60kg/40kg
50 Bar over hop
50 Front squat 60kg/40kg
50 Bar over hop
50 Shoulder to overhead 60kg/40kg

Timecap: 25min

Scaled:
- Scale reps to 25
- Reduce weight!

Clean pull from the floor 3x3. Use 85-100% of 1RM clean.

In teams of Two, I go, you go:

in 30 minutes:
“Jackie”
1000m Row
50 Thrusters (20/15kg)
30 Pull-ups
+
“Karabell”
10 rounds
3 Snatches (60/40kg)
15 Wall Ball (20/14lbs)
+
AMRAP of “Cindy” in the remaining 30 minutes.
"Cindy"
5 pull-up
10 push-up
15 squat
Teams result is rounds of Cindy completed.
JOS TEET YKSIN NIIN JACKIEN SAA HALUTESSAAN TEHDÄ KOKONAAN, Karabelliä 5 roundia, lepo n.1 min välissä, ja sit loppuaika cindyä kans yhden suhde yhteen levolla.

4 sets 1.1.1.1.1

7 RPE all sets same weight. 10-20 secs cluster rest. Look to add 1-3kg
2 minutes between sets

Complete as many rounds and reps as possible in 15 minutes of:

• 9 Deadlifts (70kg/47,5kg)
• 12 Push-ups
• 15 Box jumps

Five sets of 3-position clean