A,
EMOM 10 mins
odd: sand bag clean over shoulder x 8
even: V-up x 12 reps

B,
7 rounds for time with one KB
Left arm:
3 Deadlift
3 Russian swing
3 Clean
3 Front squat
3 Thruster
3 (Push )Press
Right arm:
3 Deadlift
3 Russian swing
3 Clean
3 Front squat
3 Thruster
3 (Push )Press

Timecap : 18 mins

5-3-3-2-2
Every 2min

50 cal assaultbike, begin every minute with 5 burpees

For time
3 rft
50 wall ball 12 kg target 2.5m
25 ttb
10 devil press 24kg

Every 6 min x 5
5 hang squat snatch @70%
10 box jump overs
10 db box step overs @2x 22,5/15

Hang Squat Clean 1RM

5 rft
10 power clean 60kg
10 burpees front barbell

3 rounds for time of

• 15 deadlifts
• 15 strict deficit handstand push-ups

♀ 205 lb., 2-in. deficit
♂ 315 lb., 3.5-in. deficit

Reduce reps and/or loading to try to finish within 15 minutes.

A.
For time:
1km row
75 wall ball
50 burpee over parallette
25 burpee pull-up (bar mu/ring mu)

B.
For time:
50 ab-mat sit up (ghd)
25 hspu
50 t2b
25 hspu

7x3 raakaleukaa