Amrap 8
1 round of Macho Man ( 3pc + 3 FS + 3 pj)
10 lateral burpees over barbell
rest 30 sec

-L1: 50/35kgs
-L2: 60/42.5

4-5 rounds for quality
10 partner glute ham raise
6 seated high box jump
16 pistols 8/8

Deadlift

5x11@65-75%

SO 3:00

10min alkavalla minuutilla
1. 30 venäläinen kahvakuulaswingi
2. 15 maljakyykky käsipainolla

Gwen:

Clean & Jerk

15-12-9 reps

Rx= Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Scaled if needed!

3 sets of 6-8 reps. (vastaote)
Rest 2-3 mins.

10 Rounds:
8 Ground to Overhead 42,5/30kg
10 Bar Facing Burpees

Time Cap: 15 Minutes

Skills EMOM

8 min EMOM:

Odd: 1-3 MU / 3-7 strict (banded) C2B or pull up
Even: 7 thrusters, 30 kg / 40 kg

and another

8 min EMOM

Odd: 1-3 Bar MU / 5 ring dips
Even: 8-12 bar over burpees

1) 10m dragon squat
2) 10-15 weighted sit up
3) 10 kip swing + 10-20s active hang
4) 6 KB row (tempo 40X4)
5) 10-20 cals on machine

3 rds for time
12 single arm DB DL (6/6)
12 alternating hang DB snatches (6/6)
12 kipping pull-ups

L1: 20/15kgs // normal kipping pull-up
L2: 25/17,5kgs // C2B

TC: 11 min