For time :

15m Dual DB Lunges
8 DB Over Burpees
30m Dual DB Lunges
6 DB Over Burpees
45m Dual DB Lunges
4 DB Over Burpees

TC 10

DB´S 22,5/15kg

3 x alkavalla 4 minuutilla

5 lattiapenkkipunnerrus
max toisto rengassoutu

EMOM x 12

4x3 hang power clean
4x2 hang power clean
4x1 hang power clean

3x3, from the floor, pause above the knee.
Use 80-100% of 1RM snatch.

Strength (load)

Push press 5-5-5-5-5 AHAP

Strength (load)

Sumo deadlift 3x5, AHAP.

Strength (load)

3 x 10 Shoulder press. Every 3:00

5x5 strict or kipping.

• Tee sarjat itsellesi mahdollisimman raskaiksi, pyri vaikeuttamaan viime viikosta tai lisää joka sarjaan 1-2 toistoa

The Gauntlet

30 minute AMRAP of:
Jackie
1000m Row
50 Thrusters 20/15kg
30 Pull-ups

Then

Karabell
10 rounds
3 Snatches 60/40kg
15 Wall Ball 9/6kg

Then

AMRAP of Cindy in the remaining 30 minutes:
5 pull-up
10 push-up
15 squat

Your result is rounds of Cindy completed.

• 5 x 5 Sotts press

2 sec pause at the bottom and top positions. Go as light as needed to perform movement correctly (bar or even maybe the stick).