4 rounds
8 clusters 50kg/35kg (squat clean and thruster)
12 T2B
20 wall balls 9kg/6kg
30 sit ups

AMRAP 4:
2 T2B
2 WB 9/6kg
4 Burpee Box Get Overs 120/100cm
4 T2B
4 WB 9/6kg
4 Burpee Box Get Overs 120/100cm
6 T2B
6 WB 9/6kg
4 Burpee Box Get Overs 120/100cm
Etc.

Rest 4:00

AMRAP 8:
Continue the same pattern where you left off.

10 Rounds for time:
200m Skillmill Run
1 BMU
2 Devil's Presses 2x25-30/15-20kg

Basic Condition 70 minutes.

90/70 Calories Any Ergo
10 Deadlift 50%
8 - 12 Strict Push Ups
8 Shoulder Press Behind Neck
20 V- UPS
50 Double Unders

5 rounds of 1:30

6 Hang Power Cleans, 135/95 lbs
5 Push Jerks, 135/95 lbs
6 Hang Power Cleans, 135/95 lbs
5 Push Jerks, 135/95 lbs
-- then --
Max reps in remaining time Lateral Burpees Over Bar

Rest 1:30 in-between each round

Score is LBOB reps

Warm-up 2 rounds

10/8 cal row or bike
20 Cossack Squats
20 PVC pipe Good Mornings
10 Push-ups-to-Downward Dog

Back Squat - Every 2:30 min:

5 @ 65% 1RM
5 @ 65% 1RM
4 @ 70% 1RM
4 @ 70% 1RM
3 @ 80% 1RM
3 @ 80% 1RM

Etuheilautus 3x20
-täysi liikerata

Penkki 4x4x80%

Stoppi-kyykky 4x4x55%
-3s stoppi

Vipunostot eteen levypainolla 3x20 / pystysoutu käsipainoilla 3x20

Kantapäät maassa 5x4

1x 2+2
1x 2+2
1x 1+2
1x 1+2
1x 1+1

Nouseval paino

1A) Butterfly pull ups 5x8 or butterfly kip/kip 4x10
1B) bulgarian knee to chest jump 5x(5+5)