3 rounds of
25 double unders
20 hang power snatch @30/25
15 burpees plate jumps @25/15
10 overhead lunges @25/15

2-4-6-8-10 KB swings ss. w/ lateral ape reach
10-12-14-16-18-20 KB swings ss. w/ fwd and BKWD leopard crawls
20-22-24-22-20 KB swing ss. w/ fwd and BKWD crab walk
20-18-16-14-12-10 KB swings ss. w/ fwd and BKWD spider crawls
10-8-6-4-2 KB swings ss. w/ duck walks

1. Osio
   5 min
   25 bar facing burpee
   ME C2B (Masters: leuanveto)
   (Tie break: Viimeisen täyden 20 C2B väliaika)

2. Osio
   Välittömästi 1. Osion jälkeen
   5 min
   1RM Snatch
   (Tie break: suurimman onnistuneen noston väliaika)

Tauko 3 min

1. Osio 12 min AMRAP 2-4-6-8-10-12-14... Hang Power Clean 45/65kg Front squat Handstand push up (Tie break: väliaika viimeisen täyden kierroksen HSPU:n jälkeen)

B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

and then…

One set of:
80% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

Use the same weight as last week, and aim to beat last week’s score.

C.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 3 reps @ 85-90%
* Set 8 – 10 reps @ 75%
Rest 2 minutes between sets.

Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Roll to Candlestick x 10 reps
Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups
Station 3 – 60 seconds of Hollow Body Hold
Station 4 – 30 seconds for Max Reps of Strict Supinated-Grip Pull-Ups

B.
Three sets for max reps of:
60 seconds of Burpees
Rest 60 seconds
60 seconds of Box Jump or Step-Overs
Rest 60 seconds
60 seconds of Dumbbell Plank Rows
(hold push-up position, row left, row right…repeat)
Rest 60 seconds
60 seconds of Toes to Bar
Rest 60 seconds

For time:

25 x KB swings (32/24kg)
and then...
4-6-8-10-12
Deficit HSPU (men) / HSPU (female)
C2B
and then...
50 x KB swings (32/24kg)

(Time cap 14 min)

AMRAP 30' in pairs
50 Burpees
Run 270 metres
50 KB Swing
Run 270 metres
50 SH to over head
Run 270 metres

Practice Kipping/Butterfly

"Willy"
Three rounds for time of:
Run 800 meters
225 pound Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood

10-9-8-7-6-5-4-3-2-1
burpees box jump @30/24
each round 10 toes to bar