For time

• 21-15-9 reps of Dumbbell burpee deadlifts, Box jump-overs

♀ 35-lb dumbbells/20-inch box
♂ 50-lb dumbbells/24-inch box

Intermediate option

• 21-15-9 reps of Dumbbell burpee deadlifts, Box jump-overs

♀ 20-lb dumbbells/20-inch box
♂ 35-lb dumbbells/24-inch box

Beginner option

• 15-12-9 reps of Dumbbell burpee deadlifts, Box step-overs

♀ 10-lb dumbbells/12-inch box
♂ 15-lb dumbbells/20-inch box

4x5min Rounds
15 Double KB power Clean and jerk (24/16)
15 Front Squats (24/16)

Max effort 15m(=1 rep) Shuttle sprints (7.5m one way)

*There is no rest, once the clock hits the next 5 mins you start the next round.



“OPEN 21.1” For Time TC 15'min

Treenaaja - Kuntoilija

1-3-6-9-15-21 Wall Walks / Half way Wall Walks
10-30-60-90-150-210 Double-Unders**
30-60-90-120-150-200 single unders

3 Rounds For Quality:

20 Russian Twists (No extra weight)

20"s+20"s Side plank

Clean & Jerk 5x2
Drop n’ Go

4x5 @60 % of 1 rep max

Row 5000 m

In 30 minutes with partner get as far as possible doing
20-30-40-50… reps/calories of:

• Row
• Wall ball (20/14lb)

EMOM 15
45sec on, 15sec off
1. Echo bike, for cal
2. Double DB clean & jerk
3. Shuttle runs, 7.5m
4. Wall walks
5. Rest

Find your 1RM Clean & Jerk of the day