For time (i go, you go):
-50cal row
-30 t2b
-30 target burpees
-30 t2b
-50cal row

TC14

6x

-low hang clean pull+ 2x low hang muscle clean
*1min rest
*build in weights

-1min 15-18 s/m
-1min 19-21 s/m
-1min 23-25 s/m
-1min 19-21 s/m

AMRAP 20 mins
4 dumbbell thrusters@2x22,5/15 kg
6 toes to bar
24 double unders

rest 5 mins

AMRAP 5 mins with a partner
farmer carry for distance
- switch as needed

Peaking
Päivä 13

A.1) Push press behind neck+ Jerk
1+1 ~10min

B.1) Jerk from rack
1rm ~12min

C.1) Front squat w/1.rep pause atg
2rm

D.1) Push press
2rm

E.1) hyperextension on box/ghd
3×20

Light Cardio

30-60 minutes bike
60-90 minutes walk
20-30 minutes Swim
30-40 minutes Jog

Shoulder Press

5-4-3-2-1-1 Go As Heavy As Possible

Send Off 2:30

1: 12/10cal Ski
2: 30sec Sorenson Hold
3: 12/10cal Row
4: 10 Burpees

A) EMOM 16 mins (40” on / 20” off)
1: goblet kneel to squat
2: single arm alt. KB swing
3: renegade row
4: rest

B) For time
3-6-9-12-9-6-3
double KB snatch@2x16/12 kg
burpee box jump@60/50 cm

Time cap: 12 mins

EMOM6:
a) 5-10 Thruster
b) 5-10 Lateral bar over burpee

Target: Work 30-45s / interval