4 rounds with partner:

40 power snatch
40 box over jump
40 pullup
40 cal row

Warm Up, stretch

Warm up with weights
KB Complex:
3 Rounds
KB deadlifts x 8
Goblets x 8
Push-ups x 8
V-ups x 8

WORKOUT
6 Rounds for time

3 med ball push-ups
3 plyo med ball push ups (3 each arm)
3 SA DB Snatch (3 each arm)
3 DB front squats (70lbs)
3 PG2OH (50lbs)
3 split squats weighted (3 each leg)
3 V-ups
3 crunches

Amrap 8'
500m air bike
10 ctb
5 push press 60kg
3' rest
Amrap 8'
5 one arm db alt devil press 24kg
10 hspu
15 Kb swing 24 kg

Mobility

• 45s. Row/Bike - Squat + twist
• 45s. Row/Bike - Walk out + Push up
• 45s. Row/Bike - Reverse Lunge w/ stretch

• 45s. Row/Bike - Superman hold (alt.)

• 2 rds:
  6 Deadlift
  6 Muscle clean
  6 Front squat
  6 Press

• 2 rds:
  3-position clean pull
  3-position squat clean

• Mobility...

• Work on complex

For Time in minutes.

33 Deadlifts (50/30kg)
33 Box Jumps (60/50cm)
33 Kettlebell Swings (24/16kg)
33 Knees-to-Elbows
33 Sit-Ups
33 Pull-Ups
33 Thrusters (25/30kg)
33 Wall Ball Shots (9/6kg)
33 Burpees
33 Double-Unders

For time
800m run
21 burpees box jump over 60cm
800m run
21 clean and jerk 70kg
800m run
21 burpees box jump over 60cm
800m run

Dynamic bench press
12x3r @ 50%
45s. recovery

Metcon
7 kierrosta aikaa vastaan / 1 min lepo kierrosten välissä
7 cal soutu
5 ”Ground to overhead” = tanko lattiasta pään päälle tyylivapasti @42,5/30kg
3 burpeeta tangon yli

Penkkipunnerrus
1 x 3 @63%
1 x 3 @72%
1 x 3+ @81%

*Viimeisessä sarjassa tavoitteena vähintään kolme toistoa, mutta tee niin monta toistoa kuin hyvällä tekniikalla tulee.