1. Takakyykky 10
2. T2b 10
3. Hspu 10
4. Russian twist 20
5. Pull up 10
6. Db snatch 8+8
7. Burpee 10
8. Rest 1min

For time 10min TC
12 DB Deadlift
9 DB Hang power Clean
6 DB STOH

2x 22.5

Tall split jerk
3 x 3 @ 60% of 1RM clean & jerk

Snatch push press & overhead squat
5 x 1 @ 70%
5 x 1 @ 75%

Halting snatch deadlift (mid-thigh)
3 x 2 @ 105% of 1RM snatch

Tempo front squat - 3 seconds on the way down, controlled ok the way up
5 x 2 @ 75% of 1RM front squat

Accessories
GHD back extension 3 x 10 with weight @ 8RPE
Barbell Good morning 3 x 10 @ 8RPE
3 x 150m suitcase carry @ 9RPE

AMRAP 15
Teams of two

30 cal erg
40 DB squat
30 cal erg
40 DB hang C&J
30 cal erg
40 DB box step over
30 cal erg
40 one arm devil's press

BTN standing

Legs/Abs

Warm ups - 3 sets
15 Air Squats
20 Alt leg v ups
25 Superman

Superset #1 - 4 sets
A1., Back Squat - 12,10,8,6
A2., Back Extension - 12

Superset #2 - 3 sets
B1., Back Rack Backstep Lunges - 10/10
B2., Single Leg RDL w Double Kettlebells - 10/10

Superset #3 - 3 sets
C1., Banded TKE 15/15
C2., Hamstring Curl w Fitball/Machine 15

FINISHER - 25-20-15-10-5
Jumping Squats
Burpees

A,
Front Foot Elevated Split Squat 10-10-10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.
5x 5 L/5 R

Bulgarian.

B,
2 rounds for time of:
20 Clean & Jerks, 70/47kg
40 Bar Facing Burpees

Compare to 11-10-20.

Goal: Sub 12 min

C,
Contralateral Dumbbell Press 20-20-20, using heaviest weight per set
Landmine Deadlift 20-20-20, using heaviest weight per set

Contralateral Dumbbell Press- 3x 10 reps/side; light to moderate
Landmine Deadlift- 3x 10 reps/side; light

50 cal echo (4)
50 t2b (2)
20 box over burpee (4)
50 cal echo (4)
50 wallball (2)
20 box over burpee (4)
50 cal echo (4)
50 sandbag squat (2)
20 box over burpee (4)

Hang power snatch 3-3-3-3-3-3-3

AMRAP10:
10 db alternating snatch
30m dual db OH-walk
30sec wall sit
10cal bike erg