FOR TIME OF:
20-15-10-5
DEADLIFT 100/70
WALL BALL
*RUN 400MT BETWEEN ROUND

16EMOM, rising weights
1) 3 Power Clean
2) 2 Power Clean
3) 1 Power Clean
4) Rest

With partner alternately, 5 rounds for each

10x
15 double-under
10 air squat

2min rest

10x
9 kettlebell squat
3 t2b

1min rest

10x
3 pull-up
6 box jump

no rest

10x
5 power clean
10 wallball

• 2min.: Row/Bike/Run

• 1 rnd:
  6+6 Scale w/ stretch
  6+6 Up & down dog
  6+6 One hand bridge

• 1min.: Row/Bike/Run

• 2 rds:
  6 Deadlift
  6 Muscle snatch / Clean
  6 Press
  6 OHS / Front squat

• 1 rnd:
  6 Power snatch
  6 Squat clean
  6 Hang Cluster

• Mobility...

Bench press

3 × 8
3 × 6
3 × 4
3 × 2

2 min rest between series.

Increase weights as you wish.

21-18-15-12-9-6-3 reps for time of:

• Front squats
• GHD sit-ups

♀ 125 lb. ♂ 185 lb.

3x
8-10 kulmasoutu tangolla
6-10 penkkipunnerrus käsipainolla

3x
8-10 pystypunnerrus käsipainoilla
8-10 hauiskääntö käsipainoilla

8x Clean + hang squat clean + 2x jerk @50-70%

3 rounds

50m sledge push 105/75 kg

Rest between rnds

For time
Cash in:70 double under
7 rds
7 ctb
7 hspu
7 box jump over 60cm
Cash out:70 double under