Penkki 4x6x75%

Pendlay Row 5x5

Pullover käsipainolla 5x12-20

Band-pull-aparts 100 toistoa

10 min EMOM

3 Snatch #145

10 Min AMRAP

5 Shoulder to Overhead (#115/75)
10 DL (#115/75)
15 Box Jumps ("24/20)

5 shoulder to overhead
10 dead lift
15 box jumps/step ups

75lb AMRAP in 10 minutes

40 burpees
30 snatch 45lb
30 burpees
30 snatch 75lb
20 burpees
30 snatch 100lb
10 burpees
Max reps snatch 120lb

17 minute time cap

Clean and Jerk 3-3-2-2-2-1-1-1-1-1 reps

75-85-95-105-115-115-115-125(fail)-120-125

40 Burpees
30 snatch 45lb.
30 burpees
30 snatch 75lb.
20 burpees
30 snatch 100 lb.
10 burpees
As many reps of max reps until the time runs out.

80-85-90-95(F)-85-90

Back Squats 3-3-3-3-3
*Compare to 010713.
Then:-
Tabata Push Ups, Knees-to-Elbows & Kettlebell Swings @ 24kg/16kg
Complete 24 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are push-ups, the second 8 are knees-to-elbows, and finally, the last 8 intervals are kettlebell swings. There is no rest between exercises.
Beginner: Scale movements and load as necessary.
Advanced: Sub KTE with Toes-to-Bar, KB @ 32kg/20kg.

Result - 20.30.40.50.60 / 92 (16KG)

From P90X. Each exercise is 25 reps unless otherwise noted:

In & Out
Seated Bicycle (forward and reverse)
Seated Crunchy Frog
Wide Leg Sit-Ups
Fifer Scissor
Hip Rock n' Raise
Pulse Up
Roll-up/V-up Combo
Oblique V-up (25x each side)
Leg Climb (12 each side)
Mason Twist (50x)