5-5-3-3-3-1-1-1-1 reps.

Teams of 3:
AMRAP 7:
50 Push Press (61/43)
50 Push Press (70/47)
As many reps as possible Push Press (84/61)
Rest 3 minutes
AMRAP 7:
50 Back Squats (70/43)
50 Back Squats (84/61)
As many reps as possible Back Squats (102,5/70)
Rest 3 minutesAMRAP 7:
50 Hang Power Cleans (61/43)
50 Hang Power Cleans (70/47)
As many reps as possible Hang Power Cleans (84/61)

Toisto  Harjoite

1. 4+4 Takakyykky + niskan takaa vauhtipunnerrus
2. 4+4 Etukyykky + vauhtipunnerrus
3. 4+4 Tempaus nivusista + valakyykky
4. 4+4 RV nivusista + etukyykky 4+4
5. 4+4 RV nivusista + raakatyöntö 4+4
   
6. 4+4 RV nivusista + työntö vasen+ oikea 4+2+2
7. 4+4 RV polven yläpuolelta + etukyykky +työntö 2+2+4
   
8. 4+4 Valakyykky + niskan takaa punnerrus kyykyssä tempausote
9. 4+4 RV nivusista +polven yläpuolelta + työntö 2+2+4
   
10. 4+4 RV nivusista + polven yläpuolelta + työntö 2+2+4

Hang power snatch 3-3-3-3-3 reps

3 Interval of:
Run 1600 m @ > 90% MHR
1:1 rest each interval
Record average 400 m split

Team chipper for time
In teams of 2-3, 1 person working at a time.

200 Wall balls
100 Pull-ups
200 DU
100 Burpees
200 KB Swings 24/16 kg
100 Walking lunges
200 Sit-ups

30 min emom

1: Row
2: Thrusters 50kg
3: Assault bike
4+5: Break

Repeat this 6 times - Your score is the total amount of calories on the bike and rower plus the amount of thrusters performed

Midline
1 Round, Not for Time:
35 GHD Sit-Ups
1 Minute L-Sit (Accumulated)
35 GHD Sit-Ups

AMRAP in 18 Minutes
21 /15 cal Row
18 Ab Mat Sit Ups ADV: GHD
15 HR Push Ups
12 Toes to Bar

Banded deadlifts 4x3