"For Time

400 meter Run

15 Clean-and-Jerks @60/40kg

3 Rope Climbs

400 meter Run

12 Clean-and-Jerks

2 Rope Climbs

400 meter run

9 Clean-and-Jerks

1 Rope Climb

TC : 18'"

Thruster 5RM
Max UB rep THR with 5RM

"For Time

6 minute Hang Hold

Each time you drop from the bar, perform:

200 meter Run

10 Burpee Box Jumps @60/50cm

TC:16'"

Overhead Squat on wall 3:00
Pigeon 2:00 + 2:00
Big Turn back stretch 1:30 + 1:30
Quad Stretch 2:00 + 2:00
Bottom Squat 3:00

Raakarive polvelta + kyykkyyn työntö edestä ja takaa

8 x (1+1+1)@50-75% (Ty)

Työntö otteella raaka tempaus + tempaus

8 x (1+1)@50-65% (Te)

Tempaus silmät kiinni

5 x 1 x 50-70%

For Time

3 Rounds of:

21/15 calorie Row

15 Chest-to-Bar Pull-Ups

Directly into, 3 Rounds of:

21 Kettlebell Swings @24/16kg

15 Thrusters @40/30kg

TC:17'

Power snatch+Squat snatch 5sets
One arm db push press 4x8/8

3 RFQ:
10-15 reps each, rest 1min btw rounds.
- Alt. single leg V-ups (2=1)
- Hollow rocks
- Leg raises
- Crunches
- Bicycles (2=1)

6x Every 5min:
8 Devils presses 2x20/15kg
4 High box jumps 80/60cm
1min Assault bike/Row/Ski/Run

A,
Snatch from Blocks
Find your 1 RM for the day in no more than 20 min
- Set blocks so they are just below your knee.

B,
AMRAP 15 min
16 Alterntating Goblet Step Up 32/24kg, @60/50cm
16 KB Snatch 32/24kg (8 reps each arm)
12 T2B
50 Double Under
Goal: 4+ Rounds

C,
Midline:
Landmine Standing Twist: 3 x 12
Standing Teapot: 3 x 10/side
Hold Top of Hip Extension on GHD: 3 x 30 sec
- Superset exercises and rest as needed between each round.

20 minutes for quality

Easy Row/Bike/Ski 5 minutes
3-5 RMU
10 pistols alt.