10 rft
3 devils press @2×15
6 t2b
9 box jumps
12 cal row

Tc: 18 min

AMRAP40 YGIG
- 100cal row
- 80 box jumpovers
- 60 wall ball
- 40 hang power snatch @35/50kg
- 20 muscle ups
- 10 power clean @60/90kg

Score = total reps/cals. 1 round = 310 reps.

10 rounds for time

3 power snatches
3 burpees over the bar

Yksi raskas nosto per minuutti
Otm x3
-2min rest
Otm x3
-2min rest
Otm x3

Amrap 16
40 double under
20 push up
10 ring pull
5 squat clean 60 kg

3x 3+3 @50%
2x 2+2 @55-60%

4x9min (6min at 90-95%, 3min at 95-105%) 3min recovery between

3 rounds
10 cal bike or row
10 wall balls
5 inchworms

Wod
Teams of 2 Partner Wod I go U go
4 min Work 1.5 min Rest
1. Double KB Russian Swing @12/20
2. Double KB Lunges + 1 double KB Front Squat for Meter @12/20
3. Double KB Clean & Jerk @12/20
4. Double KB Snatch @12/20
5. Double KB Thruster @12/20

A,
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Build up to a heavy weight for the day and accumulate a total of 5 work sets.

B,
5 rounds, each round for time, of:
1 Rope Climb
10 Dumbbell Box Step Overs, 22,5/15kg
15 Push-ups

Rest 1:30 between each round.

Goal: Sub 2 min/round

C,
3 rounds for quality of:
10 L/10 R Single Leg Hip Thrusts
5 Glute Bridge Walk Outs
5 L/5 R Hip Circles

Hip Circles- quadruped

Rest as needed between rounds.