3 rds, not for time

30 GHDSU
15 Strict C2b
10 Strict HSPU (10 cm deficit)

For Time:

50 air squats
10 burpees
40 sit ups
10 burpees
30 lunges
10 burpees
20 KBS 24/16Kg
10 burpees
10m Bear Crawl
10 Burpees
20 KBS 24/16Kg
10 burpees
30 lunges
10 burpees
40 sit ups
10 burpees
50 air squats

Use a weight vest if you have one!

Power clean 3x8 reps

• 3 Round of:
Row 500 m
Strict Handstand Push Ups 15/12 reps
Two-Arm KB American Swing (24/16Kg) 30 reps

Eilinen/lepo ja huolto

For time:

Buy in: 800m run

21-15-9
Hang power clean w/ axle bar 50/35kg
Toes to bar
Pistols

Cash out: 800m run

For Time:
200 Meter Run, 2 Power Cleans + Jerks
200 Meter Run, 4 Power Cleans + Jerks
200 Meter Run, 6 Power Cleans + Jerks
200 Meter Run, 8 Power Cleans + Jerks
200 Meter Run, 10 Power Cleans + Jerks

Rx - 70/50kg

• Stimulus wise, we are looking for a clean and jerk load that we are very confident we could complete for 12+ repetitions unbroken, when completely fresh. Inside the workout, we may move to sets early on due to a specific strategy, but it's a load we are comfortable cycling for touch and go repetitions in this workout.

AMRAP 12'
10* BBJO 24/20
10* Alt. DB Sqt Snatch 22.5/15kg

5' rest

AMRAP 12'
20* WB
20* TTB

3*
20* Cossack Sqt
20* KBS 24/16kg
20* KB Press R/L

3 rounds each:

• 20 Pushups
• 20 Situps
• 20 Air Squats

A: super set x3
Back squat x6 @32x1
1min rest
Strict pull ups xMax reps
2min rest

B:8min amrap
8 devil press
24 DU