3 rounds
30m double kb's OH walking
30m double kb's front carry
60m farmers walking
rest 2 min and repeat

Work on:

-your false grip
-kipping with false grip
-ring row to turn overs, feet on the box
-banded muscle ups

Jerk Every 90-120 sec x12:

3x @ sets 1-3 RPE 3-4
2x @ sets 4-6 RPE 3-4
2x @ sets 7-9 RPE 4
1x @ sets 10-12 RPE 4-5

First 3 sets a triple, next 6 sets a double and last 3 sets singles. Add loading after 3 sets. Jerks can be Push Jerks or Split Jerks.

Row 500/400m,
6 Chest to Bar,
9 Kettlebell swing
12 Wallball

14 Min AMRAP;
40 Cal row
20 dB step overs 22.5/15kg
40 Wall balls
20 t2b
40 dB thrusters 22.5/15kg

Remember this is an AMRAP! If it’s a big class then get the second wave starting at 3 Mins

1 round = 40s on / 1min 20s off
2 round = 50s on / 1 min 10s off
3 round = 1 min on / 1min off
a. assault bike or rowing
b. 10 db snatches + amrap of box jumps
c. 20sec of max DU + amrap of burpees
d. shuttle run 10+10m
REST 1 "EXTRA" MINUTE AFTER FULL ROUND. SO ONCE A,B,C,D IS DONE RESTING TIME IS 2MIN+ BEFORE STARTING NEW ROUND.
WORK CAPACITY ABOUT 85-95% OF YOUR MAX EFFORT.

TOTAL TIME FOR THIS WOD IS 27 MINUTES (1 round is 9 min with extra rest minute). TAKE A GOOD WARM UP SO YOU ARE READY TO GO "HARD" WHEN ITS ABOUT TIME!

3 kierrosta 30s töitä/30s lepoa

Käsipaino thruster, 2kp
Yleisliike
Leuanveto tiukkana
Venäläinen kahvakuulaswingi

Kesto: 12 min

EMOM 10
Snatch pull + low hang power snatch

-use 75-80% of 1RM power snatch
-same weight on every minute
-add weight from last week

3 x 3 double halting power clean.

Halt below the knee and at the receiving position: Train for effective positions.

To add challenge, you can aim to halt at receiving position at 90 degree knee ankle.

Receiving position is the position depicted on the right:
https://journal.crossfit.com/article/the-hang-power-clean-journal

Use as heavy weights as technique allows

Alternate
1. 30 sec front rack hold
2. 8 back squats

Rx 100/70kg

Scale to ~75% of front squat 1RM
Rack is fine
No dropping