For time:

4 rounds

12 TTB
400 m row

50/10 40/20 30/30 20/40 10/50

singles x3, KB 24/16

Every minute on the minute, complete:
-5 DB deadlifts
-5 DB hang power cleans
-5 DB thrusters
(continue until unable to complete the round within a minute)

10 rounds
Used 30lb DBs. I really should've had 11 rounds, because I finished the 10th with 4 seconds left, but I wussed out and called that good. Pretty sure my previous best was 9 full rounds, and that was with only 25lb. dumbbells.

21 pull ups
15 power cleans 185#
9 push ups
15 chest 2 bar
12 front squat 185# (back squat)
9 HSPU (scaled)
9 Bar MU (3 pull up/3 ring dips)
7 Squat Cleans 185#
5 HSPU 4" deficit (scaled)

Valitse oman maun mukaan benchmark-treeni. Joko girl tai hero.

3x3 @ 68-72%

For time

30 Pullups
30 Burpees
20 Pullups
20 Burpees
10 Pullups
10 Burpees

1min each / 30 sec break:

400m Run
Deadlift 60kg
Wall Balls
Kettle Bell Swings 12kg
Push Ups
Pull Ups
Sit Ups

1000m row - 3:50
Metcon 1 - EMOM - 1 Pwr Clean, 1 Front Squat - 215lbs
Metcon 2 - 1 Rnd - 100 Dubs, 10 PCs (185lbs), 80, 8, 60, 6, 40, 4, 20, 2, 10, 1