1. 10 Russian Swings 32/24kg
2. 10-15 Goblet squats 32/24kg

5min amrap of:

• 15 box jump
• 30 t2b

rest 2min

5min amrap

• 15 pull up
• 30 box jump

16 min AMRAP with a partner

3 Deadlifts 150/120kg / 85 %
6 Box Jumps 60/70
9 Toes to Bar

Other partner does one round, other one rests.

Keppijumppawod

3 rounds for time

20 takakyykkyä
20 etukyykkyä
20 rive riipusta
20 tempaus riipusta
400 m run

Alternate 12 Min
1. 10 Double Kb front squat 2x24/16Kg
2. 10 Dips

For time:

30 wall-ball shots, 30/20-lb. ball
Run 1 mile / Row 2k
30 wall-ball shots, 30/20-lb. ball

If you don't have 30 lb wallball, you can do 50 reps with 20 lb/14lb

Deadlift 5 x 3, 80 %

7 Rounds: 2 x Power Clean and Push Jerk, 2 x Muscle-Up

Record loads, scaling and result.

In teams of 3 AMRAP 15:
9 Hang Power Cleans 60/35kg
12 Hand Release Push Ups
15 Box Jumps

Team is working top to bottom. You cannot pass any of your team members.
You can only continue to next exercise, when the person in front of you is done with all reps.

8-10 Single Leg KB Deadlift,
5-10 Strict Pull-Up