AMRAP 5: Single Dumbbell Box Step-ups
AMRAP 5: Calorie Row
AMRAP 4: Single Dumbbell Devil’s Press
AMRAP 4: Calorie Row
AMRAP 3: Single Dumbbell Farmers Carry
AMRAP 3: Calorie Row
AMRAP 2: Single Dumbbell Thrusters
AMRAP 2: Calorie Row
AMRAP 1: Single Dumbbell Lateral Burpees
AMRAP 1: Calorie Row

Dumbbell: (50/35#)
Box: (20″)

A,
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Teams of 2 - 10 rounds for time of:
3 Power Snatches@84/57kg
9 Box Jumps@75/60cm
27 Double Unders

Complete in teams of 2. Alternate rounds with your partner in an "I go, you go" format till you complete 10 full rounds (5 each)

C,
3 rounds for quality of:
7 L/7 R Skater Squats
Weighted Wall Sit, pick load, 20 secs
20 L/20 R Lying Leg Raises

Weighted Wall Sit- hold med ball between knees

Rest as needed between rounds.

For Time:

10-8-6-4-2

Back Squat @ 70-75%

10-10-10-10-10

Burpee Box Overs

500m hiihto
10 rengassoutu
10 cal assault bike käsillä
10 punnerrus

400m hiihto
10 rengassoutu
10 cal assault bike käsillä
10 punnerrus

300m hiihto
10 rengassoutu
10 cal assault bike käsillä
10 punnerrus

200m hiihto
10 rengassoutu
10 cal assault bike käsillä
10 punnerrus

100m hiihto
10 rengassoutu
10 cal assault bike käsillä
10 punnerrus

Skill - Muscle snatch, Saksivala & Jerk balance.

A) Snatch practice

EMOM for 10 minutes: 2 Power snatches @ 60-65%

B) Clean and jerk practice

EMOM for 10 minutes: Clean + 2 jerks @ 60-65%

3*7 shoulder press

RPE 3-4

RPE3-4

Bulgarian Split Squat

5 x ( 6 + 6 ) /w KB´S or DB

Send Off 3:00

Back squat, Rest 3:00 between work sets

Build to heavy 4 (H4) @ RPE 8 (84-88%)
+
2-3 x 4 @ 85-90%H4