3 rounds of:
40 Flutter kicks
30 AMSU
20 Mountain climbers
10 T2B
Rest

Buy in 200m run

3 rounds for time:
15 T2B
15 Thruster 35kg

Buy out 200m run

Time cap: 12min

EMOM5

3 TnG power clean
x kevyt, kiva terävä

3 sets of
5 TnG power clean
x1 vajaa, new set every 3min

As Many Reps as Possible in 12 minutes

30/24 Cal Bike
30 Air Squats
20 Push Press 40/30kg

A,
Log your best Clean & Jerk 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

Find your 1RM in 20 mins.

B,
Every 5 mins for 20 mins do:
20/17 Row Calories
15 Hand Release Push-ups
10 Pull-ups
5 Hang Power Cleans, 93/66kg

Goal
Consistency across all rounds and 1 min to rest before the next.

C,
3 rounds for quality of:
L Side Plank, 20 secs
R Side Plank, 20 secs
15 Parallette Shoot Throughs
10 L/10 R Lateral Med Ball Toss, pick load
5 Strict Toes-to-bars

AMRAP in 20 minutes

7 Burpee Box Jump Overs
7 Clean-and-Jerks (61/43 kg)
7 Toes-to-Bars
7 American Kettlebell Swings (32/24 kg)
7 Plyo Push-Ups (use 20kg plates)

10 min of
10 cal row
5 z press each side
10 walking lunges
3 Dept jumps
then
2 rnds of
5 strict press from behind the neck
5 dip drive from front rack
5 push press
5 narrow grip OHS
5 push jerk
5 squat jerks

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Split Jerk
Work up to a heavy single. Once you miss a weight 3 times you’re done for the day.

IGNITE Workout

With an 18-minute running clock, complete

21-15-9 reps of
Thrusters
Lateral burpees over the bar
Sit-ups

♀ 65 lb ♂95 lb

In the remaining time, establish a max weight of the complex

1 power clean 1 hang squat clean

🤎 ♡💜 ♡🩵♡ 💙