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

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

Pause Clean- 3 sec pause just below-the-knee.

B,
5 rounds for time of:
10 Overhead Squats@61/43kg
15 Toes-to-bars
Run, 200 m ( change to 10 cal echo bike )

Goal: Sub 15 min

C,
4 rounds for quality of:
5 L/5 R Turkish Sit-ups, pick load
10 Landmine Rotations, pick load
Single Arm Farmer Carry, pick load, L 15m /R 15m

3-4 rounds.

3 rounds for time of

• Run 800 meters
• 50 deadlifts

♀ 65 lb. ♂ 95 lb.

4 rounds:
3 min row for calories
2 min DB burpee box step overs
1 min sit ups

2 min rest between rounds

1. 10-15 Kahvakuulaheilautus
2. 10-15 Wall ball

3 Kierrosta:
12 Kasakka kyykky vuoropuolin
8/8 Yhden jalan maastaveto
8/8 Pallof press korkeasta polviasennosta kiertäen

Weighted Pull Ups

3-3-2-2-2, AHAP

For time:
Row, 1500/1250 m
50 Box Jumps, 24/20 in
50 Dumbbell Shoulder-to-Overheads, 50/35 lbs
Row, 1000/800 m
50 Box Jumps, 24/20 in
50 Dumbbell Shoulder-to-Overheads, 50/35 lbs
Row, 500/400 m

Technically there is a time cap of 25:00 mins, but finish the workout regardless.

Warm up with 3 rounds:

10/8 cal row
15 PVC pipe good mornings
12 Box Step ups
16 alternating DB push press

Deadlift Strength - Every 4 mins for 12 mins do:

10 Deadlifts*
15 Russian Kettlebell Swings, pick load

*Round 1: 70% 1RM
*Round 2: 70% 1RM
*Round 3: 75% 1RM

Select a kettlebell weight that you can do 15 reps unbroken without too much trouble.

Alternate “A” and “B”
Every 4 mins x 8 sets
A,
4 burpee Pull up
8 HR push up
12 wall ball @9/6kg
16 Kb USA swing @24/16kg

B,
Every 4 mins x 4 sets
4 burpee T2B
8 HSPU kipping/ Pike Push up
12 Box jump @60/50cm
16 air squat

Goal : sub 3 mins work in each set
After 4 sets keep 3 mins REST!

Kaikki samalla painolla. Lisää 5kg viime viikkoiseen. 3-5 min lepo 12 sarjan jälkeen. 3 min lepo 6 sarjojen välissä.