Deadlift
4 x 6
@ 40%
(Normal)

KB D.T
YGIG / Round
3 rounds each
12 DL
9 Hpc
6 Stoh
* 1round = both arms
TC 11min

AMRAP 6

5 KB Thrusters 2x24/2x16kg
5 RMU

3RFT
20 Lunge 2x24 KB´s (2x22,5DBs) / 2 x16kg KBs (2x15kgDB`s)
6 Hang Squat Snatch 75/55 HUOM!
TC 10

You go, I go
For Time:
200 Clean and Jerks

On the 0:00, 5:00, 10:00, 15:00, 20:00:
15 Syncro Burpees

Weight increases every 40 reps:
Weight 1: 43/30 kg
Weight 2: 52/35
Weight 3: 61/43
Weight 4: 70/49
Weight 5: 85/60

TC 30min

---

Individual Version:
For Time:
100 Clean and Jerks

On the 3:00:
10 Burpees

Weight increases every 20 reps:
Weight 1: 43/30 kg
Weight 2: 52/35
Weight 3: 61/43
Weight 4: 70/49
Weight 5: 85/60

TC 30min

6 Rounds For Time:
50 Double Unders
25 Sit-ups
15 Push-ups

DU variations:
30 Air Squats
75 Single Unders
1 Minute of Practice
75 Line Hops

For Time
21-15-9 reps of:
Clean-and-Jerks @30/20kg
Burpees
Then, 15-10-5 reps of:
Clean-and-Jerks @40/30kg
Burpees
Finally, 9-6-3 reps of:
Clean-and-Jerks @50/40kg
Burpees

TC: 18'

8 sets alternating A and B:

4 min on / 1 min off:
A. 500/400 m row
8-10 DB burpee box overs 30/20 lb
max sit ups

B. 500 m ski
50 m walking lunges
max med ball over the shoulder 40/30 lb

Penkkipunnerrus 5 RM

Db push press 3x12, 3x5

20min Bar MU/ Kipping C2B/ Kipping PU
.
4 rounds FOR QUALITY:
5-8 weighted Pull up
5-8 Russian Push up
6-10 single leg cross t2b (alt.)
.
30s Rest between the movements
60s Rest between the rounds