A,
1x [ 1x 2 Position Power Clean + 1 Pause Split Jerk ]
1x [ 1x 2 Position Power Clean + 1 Pause Split Jerk ]
1x [ 1x 2 Position Power Clean + 1 Pause Split Jerk ]
1x [ 1x 2 Position Power Clean + 1 Pause Split Jerk ]
1x [ 1x 2 Position Power Clean + 1 Pause Split Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 secs in the dip position.

B,
Complete all 7 wods , rest as needed between
1)
8-6-4-2 reps, for time of:
Thruster @60/43kg
Bar Muscle-up

Goal: Sub 8 min

2)"Flight Simulator"
10-20-30-40-50-40-30-20-10 reps, for time of:
Unbroken Double Under

Each set must be performed unbroken before you can move on to the next.

Goal: Sub 7 min

3)
Complete as many rounds as possible in 5 mins of:
Kettlebell Farmers Carry @32/24kg 15m
2 Double Kettlebell Deadlifts@32/24kg
Kettlebell Farmers Carry,
4 Double Kettlebell Deadlifts
Kettlebell Farmers Carry
6 Double Kettlebell Deadlifts
...
Continue adding 2 Double Kettlebell Deadlift reps each round until time expires.

4)
For time:
50 Burpee Pull-ups

Goal: Sub 8 min

5)
3 rounds for time of:
20 Kettlebell USA Swings@32/24kg
20 Goblet Squats @32/24kg

Goal: Sub 8 min

6)
Tabata Echo Bike Calories

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

7)
3 rounds for time of:
20/17 Row Calories
15 AbMat Sit-ups
10 Dumbbell Push Press@2X22,5/15kg

Goal: Sub 9 min

Partner Workout ( You Go, I Go)
AMRAP35mins
80 renegade row@2x22,5/15kg
80 double under
80 cal row
80 double under
80 m front rack DB walking lunge@2x22,5/15kg
80 double under
Goal : 2+ rounds

3 rounds for quality:
30m Double KB OH Carry 24/16kg
30+30m Single Arm KB Suitcase Carry 32/24kg
30m Sandbag Carry 60/40kg
- Rest as needed

A,
1x [ 2 Snatch Pulls + 1 Pause Snatch ]
1x [ 2 Snatch Pulls + 1 Pause Snatch ]
1x [ 2 Snatch Pulls + 1 Pause Snatch ]
1x [ 2 Snatch Pulls + 1 Pause Snatch ]
1x [ 2 Snatch Pulls + 1 Pause Snatch ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 sec pause in the receiving position of the snatch.

B,
4 rounds for time of:
10 L/10 R Single Arm Kettlebell Cleans @24/16kg
35 Double Unders
10 L/10 R Kettlebell Front Rack Lunges
35 Double Unders

Goal: Sub 15 min

C,
Bike Erg Calorie: 4 x 4 mins / 1 min

4 mins of work followed by 1 min of rest for 4 intervals.
Score is the total reps performed in all of the intervals.

Goal is max calories accumulated across all 4 min intervals.

1.) Muscle clean +front squat to split jerk 4×3+3
2.) Dip clean 5-6×2
3.) High hang T&go clean+jerk 5×2+1
4.) Back squat 4,3,2,4,3,2

16 min AMRAP
Buy in 1 000 m row
Bar over burpee x 8
Thruster x 8

1. 10wb (14lb)
2. 7-10 pull up/ring row
3. 8 cal row
4. 5+5 db snatch (12,5kg)
5. 10 sivulinkkari

1,

3 rounds of
5-5 x Half Knee Press @16/24
5-5 x Dead Squat Clean @16/24
20 x Plank Twist

2,

Emom 20’
1 min: 12 x am swing @16/24
2 min: 12 x goblet squat @16/24
3 min: 12 x snatch @16/24
4 min: 12 x alt reverse goblet lunge @16/24
5 min: 12 x KB sit-up reach @16/24

A,
For time:
21 Toes-to-bars
Overhead Walking Lunge, 52/35kg 15m
18 Toes-to-bars
Overhead Walking Lunge
15 Toes-to-bars
Overhead Walking Lunge
12 Toes-to-bars
Overhead Walking Lunge
9 Toes-to-bars
Overhead Walking Lunge

Goal: Sub 15 min

B,
4 rounds for quality of:
10 Rear Delt Raises, pick load
10 L/10 R Landmine Muscle Snatches, pick load
10 Scap Pull-ups

3-4 rounds.

For time:
800/640m Ski
40 HSPU
40 Single Arm DB Hang Clean & Jerks 20/15kg
40 Pull-ups
800/640m Row

-- Rest 5:00 --

800/640m Row
40 Pull-ups
40 Single Arm DB Hang Clean & Jerks 20/15kg
40 HSPU
800/640m Ski

TC 35min

• Alt. DB Clean & Jerks every 5 reps