A) 3x
3min ON/3min OFF
Row

B) 9x
1min ON/1min OFF
Alt. (3x each)
SkiErg
Shuttle Run
Assault Bike

4 min Istumaannousu

6 kierrosta

20 1-käden kahvakuula thruster
20 Urheilijan yleisliike
200 m Juoksua

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
10 plyo
8 good mornings
6 kbs
4 sit ups
2 snatch

Metcon/*Rx(15)
50 kbs 53/35-*70/53
40 mbsu 16/12/*ghdsu
30 burpees
20 c2b(mod as needed)
10 snatch 95/65-*135/85
then
2 rope climbs(mod as needed)

clean(7)
work up to quick hvy

Finisher
100 flutters
:60 sec six inch hold
1 min s/a para stretch
2 min hamstring stretch

Kyykky 5x8
Maastaveto tempausotteella 5x4
Etuheilautus kahvakuulalla 3x60s
Kyljet harjanvarrella 3x60s
QuadBlast 3 kierrosta

1 RM Hang Squat Clean & Jerk

3 x 15-30
- Back ext.
- Hollow rocks

1 Power Clean + 1 Split Jerk
Start @60% of max.
Add weight every 3min.

1 Power Snatch
Start @60% of max.
Add weight every 3min.

10 Rounds for time
300/250m row
7 Front squats 60/45

Teams of 3
AMRAP 25:
200/150 Calorie Assault Bike
120 Chest to Bar Pull-ups
60 Clean and Jerks (115/80)
50 Clean and Jerks (135/95)
40 Clean and Jerks (155/105)
30 Clean and Jerks (185/135)
20 Clean and Jerks (205/145)