10 sets every 90s

2 power clean + 1 push jerk

60%->

AMRAP 6

10 kipping pull-ups
15 GHD situps

Rest 3 min

AMRAP 6

6 cal ski
3 wall walk

Four sets of five kettlebell clean and jerks with KBs in both hands. Mark weight of single KB.

5 RFT
20 kb Clean and jerk
20 burpee box jump

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

GRT(24)
On the 7:00 x3
800m run + 1:00 min plank

Finisher
1:00 min six inch hold
1:00 min quad stretch

Go between different ERGs for 15 minutes

40 seconds hard work
20 seconds to change erg

Team of 3
34:00 AMRAP
150/120 cals row
240 deadlifts 47 kg
150/120 cals row
180 power cleans 43 kg
150/120 cals row
120 shoulder to overhead 38 kg

one work, two rest !

10min aikana tekninen raskas

16 min AMRAP

Buy in 1 000 m row
4 Wall climb
8 Man Maker
16 Devil's press
32 Dumbbell box overs

Reverse Crunch 3 x 10. Rest 60s
- Push lower back into floor
+
- Lizard Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)