Every 3 Minutes on the Minute for 30 minutes
6 Dumbbell Thrusters (2x22.5kg)
6 Dumbbell Hang Clean-and-Jerks (2x22.5kg)
6 Dumbbell Burpees (2x22.5kg)
6 Weighted Box Step-Ups (2x22.5kg)

30 min PK
600m row
1000m bike erg
30 HBR (hollow body rocks)
5+5 kettle bell windmills 8-12kg
30s plank
10 + 10 powells 6kg-8kg dumbbell
400m jog
30s+30s side plank

1A) Hand stand 4x24s
1B) shrimp squat 4x10 alternating

LÄMMITTELY
Amrap 15
10 Air squat
10 Horisontaalinen työntö kumpparilla
10 AKK - pito
10 Selin kierrot alavartalo (oik. ja vas.)
10 Kyljellä rintarangan kierto (oik. ja vas.)

VOIMA
supersarjoina 5 x 40s.-10s.-40s.
Lepo supersarjojen välissä 60s.
• Goblet squat kp/kk
• Punnerrus

Tabata x2
• X-hyppy/marssi
• Eturäkkikanto

• Askelkyykkykävely
• Lankusta sivulankkuun

A,
1x [ 1 Pause Clean + 1 Clean + 1 Jerk ]
1x [ 1 Pause Clean + 1 Clean + 1 Jerk ]
1x [ 1 Pause Clean + 1 Clean + 1 Jerk ]
1x [ 1 Pause Clean + 1 Clean + 1 Jerk ]
1x [ 1 Pause Clean + 1 Clean + 1 Jerk ]

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

Pause Clean- 3 sec pause at the bottom of the first clean

B,
5 rounds for time of:
10 L/10 R Single Arm Dumbbell Thrusters@22,5/15kg
20 Box Jumps @60/50cm

Goal: Sub 17 min

C,
R Lateral Med Ball Throw, pick load: 4 x 20 secs / 10 secs
Hollow Hold: 4 x 20 secs / 10 secs
L Lateral Med Ball Throw, pick load: 4 x 20 secs / 10 secs
Forearm Plank Seesaw: 4 x 20 secs / 10 secs

20 secs of work followed by 10 secs of rest for 4 intervals.
Score is the total reps performed in all of the intervals.

Hollow Hold- 1 rep for every 1 sec held
Forearm Plank Seesaw- 1 rep for every 1 sec held

Accessory 3 Sets

8 DB Bench Press
15 GHDSU

increase weight last week.

10 rounds

5 t2r
7 b 60/50j
9 swing 24/16

TC 10

1 round, 4 mins per station, for max reps of:

• Kipping Deficit Handstand Push-up Rest 2 mins
• Strict Handstand Push-up Rest 2 mins
• Kipping Handstand Push-up

Athlete Notes:
Aim for this piece today is to accumulate as many reps as possible at each variation. The idea isn't for you to go to complete failure at each part, I want you guys to pick a manageable number of reps at each movement and to keep yourself on a consistent time frame.

A,
For time:
Max Echo Bike Calories, 3 mins
50 Deadlifts @102/70kg
150 Double Unders
25 Front Squats @84/57kg
Max Echo Bike Calories, 3 mins

Bike Calories- edit in the number of reps achieved

Goal: Sub 15 mins

B,
For time:
75 Toes-to-bars

Every time you break complete:
Run, 200 m

Complete as:
21-18-15-12-9 reps

Sets must be unbroken.

12 min AMRAP
10 man maker push ups 2x22,5kg/2x15kg
10 pull ups
20 cossack squats
10 T2B