Front squat 4-4-2-2-1-1

AMRAP 3:
12 Calorie Bike
12 Power Cleans (115/85#)
Rest 3:00
AMRAP 3:00
9 Calorie Bike
9 Power Cleans (135/95#)
Rest 3:00
AMRAP 3:00
6 Calorie Bike erg
6 Power Cleans (155/105#)

C1) 3 rounds for quality
5 strict pull ups
10 kipping pull ups
3 Full rom HSPUs from boxes
30 s HS

3 Sets:
3 Thrusters
- By feel
- Rest as needed

AMRAP 40

100 Box Step-Ups
100 Cal Any Machine
100 Air Squats
100 Sit-Ups

Clean Jump 4x3

In teams of 3 complete as many reps and calories on the rower as possible in 10 minutes:
15 med ball cleans 9/6
30 KB swings 24/16 kg
max calorie row

For Time:
500m Run
50 Step-Down Box Jumps 24/20''
50 GHD Sit-Ups
10 Wall Walks
50 V-Ups
50 Step-Down Box Jumps 24/20''
500m Run

Goal: 15:00-20:00 minutes
Time Cap: 25 minutes

Sotts press front rack clean grip
2 x 8 with empty barbell

Clean deadlift - eccentric 3 seconds on the way down, keep tension through the hamstrings
4 @ 70% of max clean
3 x 4 @ 80% of max clean

Behind the neck push press
5 @ 50% of max push press
5 @ 60% of max push press
5 @ 65% of max push press
2 x 5 @ 70% of max push press

Clean and jerk
3 @ 60% of max clean and jerk
3 @ 70% of max clean and jerk
2 @ 75% of max clean and jerk
2 x 2 @ 80%

Finisher
50 Russian twists with weight
40 flutter kicks
30 v-sit ups
20 hollow rocks
1 min plank hold

Shoulder press (Tuplaprogressio) 3 x 8-10 @ Start 70-80% Rest 3-5min btw sets