With a running clock with a partner:
0:00 - 15:00
5:00 AMRAP - Calorie Bike or Row or Ski o
5:00 AMRAP - Wall balls @9/6kg
5:00 AMRAP - Calorie Bike or Row or Ski or Stairs

18:00 - 28:00
5:00 AMRAP - Curtis Ps @60/42.5kg
5:00 AMRAP - Power Clean + S2OH @60/42.5kg

One person works at a time - split however desired. Score = total reps
Barbell loading should be light enough to complete sets of 3-5 at a time of PC/S2OH & 1-2 Curtis Ps at a time.

Takakyykky 1x5x73%, 1x5x78%, 2x3x83%, 1x2x78%

Raakarinnalleveto + työntö
7 x (1+2)x60-75%

"Tall Snatch" 4x2

Tempaus puolesta reidestä
1x75%, 1x80%, 2x85%, 2x90%, 2 x 1 x 75%

2 rounds:
5-10 GHD Hip Extension
10 Air Squat Cross Kicks video

Optional Accessory:
CONDITIONING

5-10min Banded March to Plates video

RPE 3 to 4

Tempaus 1x70%, 1x75%, 1x80%, 1x85%

Rive + työntö 1+1x70%, 1+1x75%, 1+1x80%, 1+1x85%

Takakyykky 3x3x80%

Complete as many rounds as possible in 20 minutes of

• 5 power snatches
• 7 toes-to-bars
• 9 box jumps

♀ 75 lb., 20-in. box
♂ 115 lb., 24-in. box

-Maastavetotekniikka / 5 x 5 maastavetoa sopivalla painolla

Muscle up 3 x 3-5 Transition drill while keeping feet on the ground

Basic Endurance

6 minutes Bike/Row/Ski, alternating
3 rds of "Cindy"

• EMOM x6:
  1.) Row / Air bike
  2.) Shuttle Run
  3.) Inch worm

• Mobility:
  Shoulder / Chest / Lats
  30s. Active shoulders (Hanging)
  30s. Active shoulders (Handstand)
  30s. Kipping swings

• PU/C2B/MU/HSPU