Death by:
Odd: double dumbbell snatch 2×22,5/15
Even: box Jump over

Team of 2
5min each station then 1 min rest
Two pairs on each station. 23min runnuing clock
Split as needed. MM/MF/FF distances.
Every rep count one point. Collect as many points a s possible

01

1000/900/800m Row
amrap burpees over the erg

02

2000/1800/1600m AA Bike
amrap DB hang snatches @22,5/15

03

1500/1300/1100m Ski
amrap wall balls @9/6

04

400/360/320m heavy sled push
amrap knees to elbow

3 sets lower body

12 reps/side lateral box step ups with weight
directly to max reps in 30 sec miniband glute bridges
rest 1 min

3 sets upper body
barbell bicep curls 12 reps
directly to banded bicep curls max reps in 30 sec
rest 30 sec

lying triceps with barbell 12 reps
directly to max reps banded triceps
rest 1 min

Midline 4 rds with partner:
40 m KB front rack carry

EMOM 12'
1: 7 Pull up + 7 WB @9/6kg
2: 5 Hang Squat Clean + 5 T2B @60/40kg
3: Shuttle run

Clean pull 4x3

Power clean+power jerk 5x2

Lämpö:

8min:
10 GTOH
5 Jump
10 Sit ups
10 Banded Deadlift

Snatch drop + Snatch Balance + Valakyykky

2x(1+1+1)x55%, 2 x (1+1+1)x60%, 2 x (1+1+1)x65%, 2 x (1+1+1)x70%, (1+1+1)x75%, 1+1+1xmax, 1+1+1xmax

Tempaus veto (puolesta reidestä) + Tempaus puolesta reidestä)

2 x (1+1)x60%, 2 x (1+1)x65%, 1+1x70%, 1+1x75%, 1+1x80%, 1+1x85%, 1+1x90%, 1+1xmax

Polven alta (pukeilta/kiekoilta) Tempaus veto
1x3x100%
2x3x110%
2x3x120%
1x3x130%
1x2x140%

russian KB-swing 15 x 16-32/8-20 kg

(Weighted) Dip

8-8-6-6-4-4

2 min rest between the movements

Warm up(10)
10 jax
10 dive bombers
10 plyo jumps
10 plank taps
100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 samson stretch

Workout(22)
8rds
5 hang cleans 115/75 or 145/95
6 push up with shoulder tap or hspu
7 toe to pole or toe to bar
200m run

Opt(12)
bk squat-4x1 work up
1600m walk/run
5x5 superman
power clean + hang clean complex-work up

Finisher
100 bicycles
1:00 min hamstring stretch