In teams of 2 with a running clock:

0:00-15:00
10 Hang Power Cleans + Shoulder to Overhead (60/40kg)
20 Push-ups
30 Toes to Bar
40 Air Squats
50 Calorie Row

15:00-17:00 REST

17:00-32:00
10 Hang Power Cleans + Shoulder to Overhead (60/40kg)
10 Push-ups
15 T2B
20 Air Squats
25 Calorie Row

Rx+: HSPU instead of Push-ups
Split work how you wish!
Goal: To complete more reps in the second part!

21.15.09
► Thruster
► Pull Up

15.12.09
► Thruster
► Chest to Bar

12.09.06
► Thruster
► Muscle Up

Max reps every weight
15kg
7,5kg
5kg
2,5kg
1,5kg

METCON
5 Rounds x 60s each station:
1) Wall balls (20, 14)
2) Sumo Deadlift High Pull (53, 35)
3) Row for Calories
4) Ground to Overhead with a plate (20, 15)
5) Front Rack Carry (53, 35)
6) Rest x 60 seconds
*Score = total reps
*Athlete choice of scaling today

EXTRA CREDIT
Double Leg Banded Hamstring Curls: 3 x 30-50. Rest 60s.

Then,

On their own:
10 Minutes of "Recovery" work. Options include:
- easy row
- easy Sledpull Powerwalk
- easy jog
- easy bike

*Whichever they choose will be done for 10 minutes without stopping at a conversational pace.

For time:

20-19-18.....-1 Burpees
400m run after each set of burpees

Warm Up:

Jog 400m, run 200m intermediate, run 200m fast

Stretching

Calfs
Hamstring
Gluteus

A.
5 x 5 BS (heavier than last week)

B.
4 x 6+6 Backrack Box Step-up

C.
3 x
10+10 Bulgarian split squat
10 2xKB Cyclist squat
(Superset)

D.
3 x 5 GHR (10 good morning)
3 x 15-20 GHD

E.
TABATA: push-up/banded bicep curl (HS Walk)

AMRAP 14:
2 devil presses 20/15kg
2 box step overs 60/50cm, holding 20/15kg DB
4 devil presses
4 box step overs
6 devil presses
6 box step overs
Etc...
Add 2 reps per round

Box step overin voi korvata lunge stepillä (1=1)

400 m run
50 air squats
400 m run
50 push-ups
400 m run
50 sit-ups
400 m run

A.
4x
10 Backsquat

B.
4x
5+5 Frontrack (KB) bulgarian split squat (1/2+1)

C.
3x
10+10 One leg hip raises
10 Tempo cyclist squat (3/0/3/0)

D.
3x6 GHR (good morning)

40 min AMRAP
2 rounds
20 power snatch
40 deadlift
20 clean and jerk
40 front squat
20 push press
40 bar over burpee

Rest of time (40 min) wall ball (9/ 6 kg)

Barbell rx 35 kg/ 25 kg
Kettlebell rx 24 kg/ 16 kg
Medicine ball rx 9 kg/ 6 kg

Result is the reps of wall ball