2-3 min walk
1+1 min glute smash with roller
2+2 min glute strech
5 cobra to downdog

AMRAP 20 with a partner - ascending reps:
3 Deadlifts @100/70kg
3 Burpee Pull-ups
100 Meter Run
6 Deadlifts @100/70kg
6 Burpee Pull-ups
100 Meter Run
9 Deadlifts @100/70kg
9 Burpee Pull-ups
100 Meter Run
And so...

*Goal: One person works - split as desired.
- Score is total reps of DL and BPUs

Every 2 minute 4 rounds:
1 Power Clean + 2 Split Jerk (60-65%)

4min ON – 2min OFF:
2 rounds: (A-B-A-B)

A) 9 Bench Press (45-55%)
6 Box Jump

B) 9/12 cal Assault / Ski
12 (6+6) Hang Clean and Jerk (single arm)

12 min AMRAP
600m run
12 burpees
12 box jumps 60cm/50cm

30-20-10:
Power Snatches (42.5/30kg)
HSPU

Time Cap: 12:00

4 rounds:
6 Deadlift 60/90kg
12 Push up
24 Du
TC: 9 min

Every 90s x 8
1 Power Clean + 2 Hang Squat Clean
60% - 85% 1 RM Power Clean

-> Aloitus 60% ja joka kierroksella lisäys kohti 85%, MUTTA EI TEKNIIKAN KUSTANNNUKSELLA

4 rounds

300m run

5 BAR MU

20 air squats

5 rounds for time:

30 DU's
20 K2E
10 HSPU

For Time

10 DB Floor Presses @2x22,5/15kg

10 HR Push ups

Max Thrusters @30/20kg

Repeat until you have completed 100 Thrusters
TC:20'