Ring dips
5 min rest
Hang Power Clean 3/4 if body weight

Deadlift 8-5-5-3-5-5-8

AMRAP 8 MINTS
POWER SNATCH @ 85% RM


For reps:
60 seconds of deadlifts, 225 lb.
60 seconds of handstand push-ups
45 seconds of deadlifts, 225 lb.
45 seconds of handstand push-ups
30 seconds of deadlifts, 225 lb.
30 seconds of handstand push-ups

This workout takes 4.5 minutes, with no rest between exercises.

4 mins of burpees

In teams of 2, with only one person working at a time, complete the following:

200 x Wall ball shots
600m OH carry (10/20kg limppu)
200 x Push ups
600m OH carry

During carry, you must perform 3 burpees each every time you switch the partner carrying the load...

25min AMRAP
400m run
8 squat cleans 60kg/40kg
While other runs, other cleans
Rest is rest

75 Snatch 40/30kg
If u lose a grip, 5 boxjumps
15min timelimit

3 x 5rm strict press 5 RM

For time (cap: 45 min):
- 500 m medball run 9/6 kgs.
- 100 DU.
- 50 Wall ball shots 12/9/6 kgs.
- 5 Rope climb legless.
- 500 m run.
- 50 Toes to bar.
- 50 Kb swing 32/24/16 kgs.
- 50 steps walking lunges @ 25/20/15 kgs overhead bumper.
- 500 m run.
- 25 burpees.
- 25 medball sit-ups 12/9/6 kgs.