For time:

100x DU / 300 SU
75x 2 Arm Russian KB swings @16kg
50x Front Squats @60kg
25x Toes to Bar

Run 5 miles

AMRAP 9'

10 Hang Clean (43/30)
10 Back Squat (43/30)
10 Burpees

8 min AMRAP
Partner A: Run 200 m
Partner B: Thrusters

2 min REST

8 min AMRAP
Partner A: Row 200 m
Partner B: Burpees

2 min REST

8 min AMRAP
Partner A: 50 DU or 150 singles
Partner B: Pull ups or scale: ring rows

• Example: Partner A will run 200m and Partner B will do thrusters. When Partner A returns from run, Partner B will do 200 m run and Partner A will do thrusters, then rotate for 8 Min.

• Example: Partner A will row 200 m while Partner B does burpees. When row is completed partners will switch movements.

• Example: Partner A will do 50 DU or 150 singles while Partner B does pull ups. When Partner A finishes DU or singles, partner B will do 50 DU or singles and Partner A will do pull ups.

bench press @ bw = 80kg
strict pull ups
deadlift @ 1.5 x bw = 125kg

10-9-8-7-6-5-4-3-2-1

AMRAP 20min

20 Box Jumps
10 Turkish get up
20 T2B
10 L-sit hold (5sec)
20 Double arm waves
10 Jumping pull ups
20 Wall Ball
10 Sit ups

Amrap 10 min
15 dl 70 kg
20 wb
25 du

MU harjoituksia

Jos MU osataan, tehdään max box jump

50 Cal row
40 sit up
30 thruster 45
20 dl 60 kg
10 hspu

TRIPLE METCON

AT 0:00

4 Rounds for Time:
16 Alternating Dumbbell Power Snatches
3 Ring Muscle-Ups or 9 Burpees

6 Minute Cap. Choose a load that challenges you for the Dumbbell Power Snatch.

AT 12:00

5 Rounds for Time:
10 Dumbbell Hang Cleans (5 left, 5 right)
5 Chest-to-Bar Pull-Ups

6 Minute Cap. Choose a load that challenges you for the Dumbbell Hang Power Cleans. Scale to Jumping Chest-to-Bar Pull-Ups as needed.

AT 24:00

5 Rounds for Time:
2 Deadlifts 365/255
6 Strict Handstand Push-Ups

6 Minute Cap. The Deadlift should be heavy for you. Scale to up to 2 AbMats (as long as you get some range of motion) or to Hand Release Push-Ups as needed.

Post times and Rx to comments.