3 for quality
1 rope climb
3 dragonflags

21-15-9, thruster & T2B. Rx (60/40kg)

Three rounds for time of:
Knees to elbows, 21 reps
24Kg Kettlebell swing, 21 reps
Push-ups, 21 reps
Rope climb, 3 trips
50cm Box jump, 21 reps
Back extension, 21 reps
Walking lunge, 45mt

For time:

• 45 pound barbell Overhead squat, 50 reps
• 100 Abmat sit-ups
• 115 pound Overhead squat, 25 reps
• 50 Toes-to-bar
• 185 pound Overhead squat, 10 reps
• 20 GHD sit-ups

Five rounds of:

• 100 meter Sprint
• Clean & jerk, 1 rep
• Max reps Muscle-up

Post time, load and reps for each. Rest as needed between efforts.

Weighted pull ups 3-3-3-3-3

20min AMRAP:
10 Push press
10 KB swings
10 Goblet squat

Three rounds for time of:

• Knees to elbows, 21 reps
• 1 1/2 pood Kettlebell swing, 21 reps
• Push-ups, 21 reps
• Rope climb, 3 trips
• 20 inch Box jump, 21 reps
• Back extension, 21 reps
• Walking lunge, 150 ft

1) Every 2:00 for 8:00-

3 UB T&G Clean & Jerks (full – from floor) – begin at 70% of 1RM Clean & Jerk and add load with each set

2) 1XME UB T&G Clean & Jerks @ 85% of heaviest weight completed for #1.

30sec ON / 30sec OFF

Row, Skierg or Air bike calories
T2B
Dumbbell Snatch

Clean pull (piti olla raskas, mutta harjottelin tekniikkaa)