(Hang) clean to thruster to split jerk 4 x 1+1+1

6-4-2-2-4-6

In every 5min for 6 sets

50 DU / 100 SU
15 push up
10 alternating split squat (w. jump)
5 pull up

Score is the fastest lap

Run

1600m Time Trial

Cues. Run tall and balanced. Keep arms low and relaxed. Early on, focus on rhythm and feel, let the pace come from cadence, not by forcing it. In the final laps, keep your eyes forward, maintain a strong posture, and keep your arms driving your stride.
Feel. Expect discomfort.
Yes, this will suck, especially in the middle. That’s where the work happens. The best time trials feel fast and controlled at the start, but become very uncomfortable by the end. Your aim is to finish completely spent but still with intact mechanics. Don’t let the wheels come off (i.e. hold your form).

For time

• 1-mile run
• 2,000-meter row
• 1-mile run

For time

• 21 single-arm dumbbell shoulder-to-overheads, right arm
• 21 toes-to-bars
• 21 single-arm dumbbell shoulder-to-overheads, left arm
• 21 gymnastics-style kipping pull-ups
• 15 single-arm dumbbell shoulder-to-overheads, right arm
• 15 toes-to-bars
• 15 single-arm dumbbell shoulder-to-overheads, left arm
• 15 gymnastics-style kipping pull-ups
• 9 single-arm dumbbell shoulder-to-overheads, right arm
• 9 toes-to-bars
• 9 single-arm dumbbell shoulder-to-overheads, left arm
• 9 gymnastics-style kipping pull-ups

5 kierrosta
500 m ski
15 GHDSU
15 t2b / 15 pull ups/ 15 t2b/ 15 pull ups/ vikalla
t2b+pull up combo

5 min huilit

Suitcase carry 4 x L / 4 x R / 24 kg
Farmer carry 4 x L / 4 x R. / 24 kg

Deadlift 15x1

AMRAP 18 minutes:​
​
3 – 6 – 9 – 12 – 15 – 18 – 21 – 24…​
​
DB Hang Clean to Overhead​
Burpee box jump over​
Row 12/10cal ​
​
♂ Dumbbell 22,5kg, Box 60cm​
​
♀ Dumbbell 15kg, Box 50c

Snatch

A) UB Karsintalaji 3:

https://drive.google.com/file/d/1H_6mx8U9XyBXSRHWY0uZhNLmGfJwpVKS/view

B) Optional Snatch Pull

• 4x2 @110%

Front Squat

A) Build to Days heavy 3RM

B) 5x1 @85-90% from 1RM

Metcon

6x 4min on/2min Off

Alternating A&B

A)
Buy in 24 Cal Erg

+AMRAP:

• 4 Devils Press (2x35lbs)
• 8 Burpee Over DB

B)
Buy In 8 Shuttle Run (7.5+7.5m)

+AMRAP:

• 10 Heavy WB
• 15 T2B