4 rounds for time:

15 c2b
3 squat clean
30 DU

The squat clean is supposed to be heavy, the weight should be about 75 % of your 1RM. You may drop the barbell in between lifts. Scale chest to bars according to your skill level.

Power clean 5 x 5 reps

Ring Dip 3 RM

Optional Accessory:

3-4 rounds, rest as needed:

1) 30 sec Banded March
2) 15-30 sec Chin over Bar Hold
3) 15-30 sec Ring Support
4) 30 sec Inchworm Hold

Go by feel!

Maastaveto 3x1x90%
KorkeaVeto max1 (vedä niin kauan kun tanko nousee "napa-linjalla")
Maastaveto 3x2x60%
Linkkari 5x10 räjähtävä!!!

6 rounds

500m row in
5 T2B
10 KBS
15 wall ball
10 push up
5 T2B
50 DU
500m row out

100 cal assaultbike

Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Deficit deadlift 2x6

AMRAP in 15 minutes:
30 Double Unders
30 DB Cleans (95/35 lbs)
30 Double Unders
30 DB Hang Cleans (95/35 lbs)
30 Double Unders
30 DB Push Press (95/35 lbs)
30 Double Unders
30 DB Push Ups