Frog hold

5 - 5 - 5+

Tabata burpees. 8x20sec intervals with 10sec rest between sets a.k.a. "Tabata". All out every interval. Score is the least amount of burpees performed in any of the eight sets.

Split Jerk Technique @40% of 1RM

For time:

• Run 1 mile
• 21 Clean and Jerk, 155 lbs/105 lbs or 70 kg/47,5 kg
• Run 800 meters
• 21 Clean and Jerk, 155 lbs/105 lbs or 70 kg/47,5 kg
• Run 1 Mile

20min amrap:

• 10 maastaveto (N 70kg / M 100kg)
• 10 kahvakuula push press (N 2x12kg / M 2x16kg)
• 20 boksihyppy (N 50cm / M 60cm)
• 20 istumaannousu

For Time:

1 Mile Run

100 pull-ups
200 push-ups
300 air squats

1 Mile Run

Partition the pull-ups, push-ups, and squats as needed.
If you’ve got a 14/20-lb vest or body armor, wear it.

Power Clean ( Waves )

3-2-1 ( 75% - 80% - 85% )
3-2-1 ( 80% - 85% - 90% )
3-2-1 ( 85% - 90% - 95% )

Go every 2:00

3x8 Seated DB Press

• As heavy as possible

For time :

Run 400m / Bike 1000m
30 Power Cleans 60/42,5kg

TC 6