3 rds:
20 Double kettlebell frontrack box step up (10l/10r).

Use 20´ box, alternate legs each rep. After you have finished 20 steps,immediately do 30-60s frontrack hold with kettlebells. Rest 2-3min after that

Weightlifting Wednesday

A) Every Minute on the Minute x 6:00
3 x Squat Snatch (65%)

B) Every Minute on the Minute x 6:00
3 x Clean and Jerk (65%)

2-3min Foam Roll then,

35sec:10sec rest of;
Loaded Beast to Front Steps
Hollow Rocks
Bar Hang
Plank Arm Walkdowns
Reverse Lunge to Stiff Leg Kick
Side Kickthroughs
Squat hold
Push-ups

10min or less

20 minutes AMRAP

3, 6, 9, 12, 15, 18, 21... reps / movement / round

Sit-ups
V-ups
Wallball

20 DU between rounds

E2MOM 20 minutes

1x3 Thruster

Go heavy, add weight for each round

50%x5/60%x5/65%x5/70%x5/65%x5

40 min Continous In Pairs YGIG

Row/Cycle/Ski/Run

While partner…..
20m Bear Walk
20 Crab Walk
5 Box Jumps
60m Bear Hug med ball Carry
6 Turkish Get Up

40-70% HRmax

Every 90 seconds, for 15 minutes (10 sets):
Clean + Front Squat @ 90% of your 1-RM Clean

20min AMRAP of
10 C2B pull ups
10 Back Squat with 42,5 kg
30 DU's

In front of a clock set for 12 minutes:
4 minutes of clean and jerks, 135 lb.
4 minutes of rowing
4 minutes of burpees

Post sum of clean and jerk reps, rowing calories and burpee reps to comments.