For time (cap: 40 min):
- 400 m medball run 9/6 kgs.
- 15 Ring MU.
- 600 m medball run 9/6 kgs.
- 12 Wall climb.
- 400 m medball run 9/6 kgs.
- 9 Rope climb Legless (Rx).
21-15-9 reps of:
- Clean & Jerk 50/30 kgs.
- Toes to bar.
- Wall ball shots 9/6 kgs.

Accumulate for time (cap time: 18 min):
- RxC 5000/4000 kgs: 3200/2600 kgs Deadlift + 1800/1400 kgs Front Squat.
- Rx 4200/3000 kgs: 2700/2000 kgs deadlift + 1500/1000 kgs Front Squat.
- Sc 3000/2200 kgs: 2000/1400 kgs deadlift + 1000/800 kgs Front Squat.

**** Do 2 burpees over the bar in the 2nd minute, 4 in the 4th min, 6 in the 6th min...

4 Rounds of: (2min rest between Rounds)

3min AMRAP
Cindy

-20 sec "rest"

3min AMRAP
DU

Löydä päivän pisin vauhditon pituushyppy 5X1

AMRAP 30 min:
- 70 flutter kicks each leg.
- 60 DU.
- 50 medball sit-ups (9/6 kgs).
- 40 back extensions.
- 30 Kb swings (24/16 kgs).
- 20 toes to bar.
- 10 burpee wall ball 9/6 kgs.

3 x max reps of Ring Dips/Weighted Dips
Beginners: 3 x 5 reps

Find your 3 RM Front Squat

A.In 12mins:
1500m Run
Then AMRAP Nate in the remaining time:
2 MU's
4 HSPU
8 Am.swing@32/24kg

B. BN Walking Lunge 8RM (4/4 steps)

C. BB Good morning x 100 reps

5 Rounds of :40s on / :20s off:
Push Jerk @ 60/42.5kg
Burpee Box Jump @ 61/51cm
Deadlift 100/70kg
Bike Cals
During each :20s rest, rotate to the next station.

Snatchgrip behind the neck press.
-Build heavy