30 Devil Press
60 DB Thrusters
90 Burpees

Teams of 3
AMRAP x 30 mins
50 cal bike
50 clean & press
50 KB swings
50 pull-ups
(+10 after each completed round)

3-4 x 8-12 reps on a muscle group that you feel is lagging.
- Single Arm/leg is best, start on the non dominant side and let that dictate the reps.
+
- Foam Roll Hip Flexors x 60s each (6-12 inch passes - proximal to distal)
- 60s each side Biphasic Hip Flexor Stretch
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

30-20-10:
Alternating DB Snatch
Wallballs
Straight into:
10-20-30:
Burpees
Calorie Row

For time
84 42 21 12
60 30 15 9
36 18 9 6
Double under/ wall ball / front squat 60kg / bar mu

A,
2 Power Clean + Push Press + Split Jerk 1-1-1-1-1

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

5x(2+1+1)

B,
Hang Muscle Clean 10-10

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

C,
Every 1 min for 20 mins, alternating between:
20/17 Row Calories
10 Strict Handstand Push-ups

D,
6 rounds for quality of:
Ring Support Hold, 20 secs
Ring Support Bottom Hold, 20 secs
Chin Over Bar Hold, 20 secs
Rest 1 min

5-10min Dynamic stretching/rolling

2 Rounds:
Banded pull apart 5-10 with 5s hold
Lat pull down 5-10 with 5s hold
Prone snow angel 10
Burpee 5 (räjähtävästi ylös)

5-3-3-2-2
Every 2min

5-3-3-2-2
Every 2min