12 - 9 - 6

Thrusters 40/30kg
OHS 40/30kg

After every set of thrusters 10 meter front rack carry with the bare bell and after every set of ohs 10 meter over head carry lunges with the barebell.

Total reps are 27 thrusters, 27 ohs, 30 meter front rack carry lunges and 30 meter over head carry lunges.

If not performed in time, your score is your reps. Every 10 meter carry is one rep.

Time cap 15min.

30 clean and jerks for time

Men 135 lb.
Women 95 lb.

Squat clean each rep.

Snatch:
Floor - hang from knee - high hang
3 @ 40%
2 @ 50%
1 @ 55%
1 @ 60%
7 @ 65%

Clean and Jerk:
Power clean - hang clean - split jerk w 3 sec pause
3 @ 40%
2 @ 50%
1 @ 60%
5 @ 65%

Rx
100 double unders
60 thrusters (20/15)
30 toes to bar
20 dumbell lunges (22.5/15)
10 bar muscle ups

Intermediate
100 double unders
60 thrusters (20/15)
30 toes to bar
20 dumbell lunges (22.5/15)
10 burpee box jumps

6-12-18
Power cleans (50/35)
Burpee over bar

30 cal row

Amrap 60min
Row 5min
Handstand against wall. Shoulder touch 30
Ski 5min
Walkin lunges 25m with kb
Assault 5min
Ring row 15-20

TC 25min
27,5kg/15kg DB

3 Rounds:
20cal Rower OR Assault Bike
10 Devil Press

3 Rounds:
20cal Rower OR Assault Bike
20 Steps OH Walking Lunges

3 Rounds:
20cal Rower Erg
10 DB Thrusters

(Credit: Obi Vincent)

Pari jumppa:

800m row (molemmat soutaa yhtäaikaa)
100 DU (vuorotellen yhteensä)
800m row
50 WB (vuoroheitoin vierekkäin)
800m row
30 clean + front squat 70kg (vuorotellen)
800m row

12 Min EMOM of:
BB Deadlifts 2 reps
75-80% of 8 @ 9 RPE

50 c2b / pull ups / jumping pull ups (5 min time cap)

2 min rest

25 stoh (42.5 / 37.5 / 30) (5 min time cap)