8x AMRAP3 mins alternating between:
A:
Dumbell "Chief"
3 DB Clean @2x22,5/15kg
6 DB Push up
9 DB squat
REST 1 min

B:
5 Burpee over the rower
10 cal machine
15 medball clean@9/6kg

For time

• 12 push jerks
• 12 back squats

♀ 95 lb
♂ 135 lb

10 min AMRAP:
• 1 Wall Walk
• 2 Thrusters 115/75#
• 3 Toes-to-bar
• 4 Hang Power Clean 115/75#
• 5 Burpee Pull-ups
Goal: 6 rounds.

Snatch
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of

Supersettinä boksille nousun kanssa.

Supersettinä punnerruksen kanssa.

Back squat 4x3

Back squat

10*60%
8*65%
6*70%
6*75%
6*80%

1100m run
40 sit-up
1100m run
6 x 30s on/20s off linkkari/kyynärpää-polvi kierto
1100m run
30 boxjumps
1100m run
40 air squat

AMRAP 30 min with partner, split anyhow:

• 40 pullup
• 35 wallball (9/6 kg)
• 30 T2B
• 25 high box burpee box jump over (30"/24")
• 20 heavy power clean
• 15 walk walk