E30s x 12

1 snatch

60-70% of daily heavy

GHR 5 x 3. Scaling option:

Etusgyyggäilyä 3x5

Strength (load)
Floor press 3RM + AMRAP @ 90%

Metcon (reps)

AMRAP in 10 minutes of:
10 DB. Snatches, alt. arms
10 1-arm OH lunge steps, alt. legs

M: 22,5kg N: 15kg DB

Remember this from the onramp?

Metcon (reps)

AMRAP in 24 minutes of:

5 Rounds (each)
16 Air squats
4 Power cleans 60/40kg
- then -
4 Rounds (each)
12 KBS 24/16kg
4 Thrusters 60/40kg
- then -
3 Rounds (each)
8 KB Taters 24/16kg
4 Clusters 60/40kg

*You go, I go each round. Choose a moderate weight for barbell and kettlebell.

Workout 1
In teams of 3
3 rounds for time
45 box jumps
100 double unders / 200 single unders
21 squat cleans @ 40/60kg

rest 5 minutes

Workout 2
In teams of 3
3 rounds for time
30 burpee box step overs
100 double unders / 200 single unders
15 squat cleans @50/75kg

30 Minutes Of :

12 Banded "PeckDec"
25 Standing Elbows to Knees w/ Band
14 Hammer Curls w/ DB´S, alternating
2 Pull-Overs / 6 Strict Pull-ups

Every 180s x 5

5 Shoulder press V.0-1 (2-2-X-1)

Running o'clock 45 Minutes

Minutes 0-10 : Run 1600m
Minutes 10-20 : AMRAP Pull-ups
Minutes 20-30 : AMRAP Push-ups
Minutes 30-40 : AMRAP Air Squats
Minutes 40-45 : Recovery Jog