2 Sets
1:30 row
7+7 single arm db hang c&j @light weight
7 wall ball shots
7 empty bar overhead squats
7 Bottom Half Burpees
7 kip to swing
-then build in weight for overhead squat-

2 rounds
2:00 cardio
5 inch worm with push up
10-15 air squats
10+10 Single leg RDL
10+10 single arm upright row
10+10 single arm press
-then-
2 Rounds (w/ empty bar)
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Behind head snatch grip push press
5 Power snatches

3 Rounds
10-20s. Bent arm chin hang
1-5x5-10s. Negative chin-up
9-15 Incline rows
Minimum rest btw exercises

Shoulder Press
70% X 8
75% X 8
80% X 6 X 4 (6 reps and 4 sets)

Teams of TWO, AMRAP 15

In total Squat Clean
As many reps as Possible Ground To Overhead 32/24kg Kettlebell

”In Teams of two in a timeframe of 15 minutes find the max total weight in squat clean and perform as many reps as possible in GTOH 32/24 kg kettlebell. You can work simultaneously with cleans and GTOHs. 1 kg = 1 repetition.”

Back Squat

2 x 5 x 70%
2 x 3 x 75%
2 x 2 x 80%

Send Off 3:00

Every 5 Minutes x 5 sets:
100 Double unders
20 TTB
20-18-16-14-12 Thrusters at 43/30kg

Try to get the work done under 4 mins max!
Scale TTB number down or knee raises.

Post your working time with a breakdown in comments.

Front squat 4x4 AHAP

-rest 2 minutes between

1 Clean & Jerk each Min for 10 Mins 70% of 1RM Clean

10min
5 raaka tempaus
5 boksihyppy