5 Rounds for time

15/10 cal Assault bike
10 Burpees

2 rft
30 cal bike erg
30 push jerk 60kg
30 ctb
30 lateral burpees

A,
Push Press 3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

RPE 8/10

B,
Inverted Rows 3x12

Rest as needed between efforts.

C,
With a partner, 5 rounds of:
Partner 1:
25/20 Echo Bike Calories
Partner 2:
AMRAP of:
14 USA Kettlebell Swings@24/16kg
7 Toes-to-bars

Goal: sub 15 mins

Log your total reps completed each round for the AMRAP section and include your finish time in your notes.

Squat clean

5x5 tng mave korokkeelta

1x10, 3x5 ja 4x3

3x3, 2x2 ja 3x1

Banded Curls: 3 x 20. Rest 60s.
+
- Foam Roll Hip Flexors x 60s each (6-12 inch passes)
- 60s each side Biphasic Hip Flexor Stretch
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Back squat 3x10, amrap sista setet

Snatch 3-3-3-2-2-1-1-1
+
Back squat 3x10+amrap @90kg