7x3 Front squat

go as heavy as you can!

For time with partner

15 wall walk
30 ttb
45 burpee over partner (partner plank hold)
60 DB thruster @2x22,5/15kg
75 wall ball @9/6kg
60 DB STOH @2x22,5/15kg
45 HSPU kipping/ Box HSPU
30 HR push up
15 wall walk

split as you wish
each partner must do 30 DU/60 SU after each stage T.C.: 35min

A,
Eccentric Deadlift 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Regular up and 3 secs tempo on the way down. Pull from a dead stop each rep.

B,
Complete as many rounds as possible in 10 mins of:
8 Toes-to-bars
8 Dumbbell Thrusters, 2x15/10kg
8 Dumbbell Walking Lunges, 2x15/10kg

Goal
Just get it done.

C,
3 rounds for quality of:
Teapot, pick load, R 20 secs
Flutter Kick, 20 secs
Teapot, pick load, L 20 secs
Superman Hold, 20 secs
Rest 1 min

3 rounds for quality:
15/15m SA KB OH Carry
8/8 Half Kneeling SA Bottoms up KB Presses
12 Banded Face Pulls
- Banded Face Pulls, pause 1 sec on each contraction
- Rest as needed btw rounds
- Athlete choice on load

ULKOTREENI

2x AMRAP 13

AMRAP 13
- 20 kettlebell swing @20/16kg
- 2x Hill run
- 15 kb thruster @20/16kg

• rest 2min

AMRAP 13
- 20 sumodeadlift high pull @20/16kg
- 2x Hill run
- 15 abmat sit ups

10 rounds 3min ON / 1min OFF
switch between A and B. 40mins in total

A.
100m Run
10 DB thruster 1x22,5/15kg
10 slam ball 20/14#

B.
15/12cal Row
10 DB snatch
10 burpee

A,
1x [ 1 Power Snatch + 1 Squat Snatch ]
1x [ 1 Power Snatch + 1 Squat Snatch ]
1x [ 1 Power Snatch + 1 Squat Snatch ]
1x [ 1 Power Snatch + 1 Squat Snatch ]
1x [ 1 Power Snatch + 1 Squat Snatch ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy single for the day and accumulate a total of 5 work sets.

B,
Teams of 2 - for time:
30 Clean & Jerks, 70/47kg
Run, 1 mi
15 Rope Climbs
Run, 1 mi
100 Burpees

Complete in teams of 2.

Partners work together to accumulate the work. Both can work at the same time with the run!

Goal
sub 30 mins

C,
For quality:
40 Arnold Press, pick load
40 Goblet Squats, pick load
60 Banded Tricep Extensions

Accumulate the following in any order.

Arnold Press- moderate
Goblet Squats- moderate; close stance

4 Rounds for time:
20 WB
15 T2B
20m WB OH Walking Lunges
10 Burpees w/ WB
--Rest 1:30 btw rounds--

WB: 9/6kg

Tempaus

For time:

30 Kettlebell Swing 32/24kg
Run 400m
20 Kettlebell Swing 32/24kg
Run 400m
10 Kettlebell Swing 32/24kg
Run 400m