Start up
stretch for 4 mins

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

3rds(8)
10 sl dl
8 plyo
6 in and out
4 dl

Metcon/*Rx(22)
5rds
20 step ups/*box jumps 24/20
100m run
10 snatch 75/55-*95/65
100m run
5 c2b(mod as needed)/*3 ring muscle ups

@27:00
Snatch(8)
otm-climb

@35:00
gym goat(10)

Finisher
30 t raise
1 min s/a para stretch
30 kneeling crunch
60 temp tantrum
2 min samson stretch

1) Power Clean + Jerk: 4 x 2, adding weight each set. Rest 60-90s.

2a) Barbell Rows: 3 x 6-8. Rest 45s.
2b) DB Reverse Lunges: 3 x 6-8 ea. Rest 45s.
*Add weight each set for both.

5 min AMRAP of:

3 Ring Pull Ups - (strict)
6 Wall Balls
9 MB Situps

-Rest 2min-

9 DB Walking Lunges 22.5/15kg
6 DB Hang Power Cleans 22.5/15kg
3 DB Shoulder to Overhead 22.5/15kg

-Rest 2min-

3 Wall Climbs
6 Burpees
9 Cal. Assault Bike

-Rest 2min-

3 Superman push-ups (or Ring Push-Ups)
6 Ring Dips (or Box Dips)
9 Cal. Row

-Rest 2min-

3 HSPU
6 Knee-to-elbows
9 Cal. SkiErg

Power snatch + Hang power snatch + Hang squat snatch
- Add weight after every set and build up to heavy

stretch for 4 mins

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

3rds(8)
10 sl dl
8 plyo
6 inchworms

Metcon/*Rx(8)
amrap 8
4 deadlifts 135/95-*205/125
8 burpees over the bar
4 ttp/hkr/k2e/*ttb

@15:00 min mark
otm 8-squat snatch
*climb if form allows or practice

@25:00 min mark
1 mile run

Finisher
30 scap push ups
15 pass through
15 halo per
60 temp tantrum
2 min couch stretch

3-4 rounds:
10+10m DB OH walking lunge L+R
15 Seated row with resistance band
15-20 Ring push-ups

Deadlift
Alternating On the Minute x 12 (6 Rounds):
Even – 30 Seconds Max Strict Ring Dips
Odd – 6-6-4-4-2-2 Deadlifts
Score for max strict ring dips is your lowest round. Deadlifts are
intended to be touch and go, building to a heavy set of 2 on the final round.

15' AMRAP:
5 Pullups
10 Wall Ball (9\6kg)
15 KB Swings (24\16kg)

Hypyt 3x5
Kyykky 3x7x75%
Hyvää huomenta 4x6 (ala-asennossa stoppi)
Etuheilautus 5x12-20 (sumo-/puolisumo-asento)

In teams of 2 for 30 Minutes:
Barbell Carry x Max Distance (60/42.5kg)
*1st 15mins is a Front Rack Carry
*2nd 15mins is a Back Rack Carry

Rx+: 70/47.5kg