3 Giant Sets
5 Double KB Hang Cleans
100m Double Kettlebell Front Rack Carry
20/15 Calorie Ski
30 Banded Pull-Aparts

Rest 2 Minutes Between Sets.

On the Minute x 9:
1 Tempo Front Squat

Tempo:
* 5 Seconds Down
* 2 Second Pause
* Aggressively Stand

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 superman
10 hollow rocks
10 plank to bridge

Metcon/*Rx(20)
make up a missed wod or lift
or
30 min run/row/airdyne

Finisher
stretch and roll
50 leg climb

For time, 21-15-9 of:
* deadlift 100kg
* shoulder to overhead 40kg

For 20min on the minute:
* odd minute, 10 push jerks
* even minute, 10 C2Bs

On every minute do 3 burpees followed by Ball Slams,

The number of ball slams starts on 1 and increases every round: 1,2,3,4,5,6...etc

stop when you fail to complete the required Ball Slams in the minute

Every minute on the minute for 12 minutes:
odd minutes: 10 toes-to-bar
even minutes: 3 snatch @ 60kg

1) Mikko’s triangle
10 rounds for cal target (10 cal)
1 min assault bike
1 min row
1 min ski
1 min rest

2) 15 min OH mobility (Gowod)

EMOM 10

Minute 1: 50 Double Unders
Minute 2: 3 Push Press + 3 Push Jerks@Start at 70% Push press (floor)
Add to Journal

5 Rounds for time;

12 Kettle bells thrusters
16 Kettle bell Lunge Walk
20 Wall Ball

Men, 24kg (1.5 pood) KB and 10kg Wall Ball
Women, 12kg KB and 7kg Wall Ball