Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

12 min AMRAP
8 K2E
8 HSPU
12 Box Jumps

A. Squat Clens 4 x 3
60% 60% 65% 65%

B. 15 Sumo DL 50%
20 Squats Jumps
Repeat 4 times

C. 20 each Barbell Walking Lunge
10 each Lunge Jumps
Repeat 4 times

Metcon 4 rounds
7 Power Cleans
1 min max box jumps
30 sec max burpees
2 min rest

5 rounds for time

10 Knees to Elbows
5 Overhead Squats
10 Push-ups
10 Box Jumps
5 Pull-ups

15 Ring Rows
10 Box Jump Overs
10 OHS
400m Run

15min amrap:

• 10 toes to bar
• 20 käsipainotempaus vuorokäsin (N 15kg / M 22,5kg)
• 300m SkiErg

Every minute, on the minute, for 15 minutes:
Clean & Jerk x 1 rep @ 80-85%

30 min
Easy bike

30 min partner AMRAP
20 partner push ups with a clap
40 burpees
60 DB snatches alternating
80 DU or 160 singles
100 sit ups

*push ups with clap are done together
* everything else one partner works at a time
* reps split evenly

Min 1: 6 T2B
Min 2: 5 Hang Power Cleans, 85lbs
Min 3: 30 Single Unders