A: Muscle snatch+ Double power snatch
B: Double power clean + push jerk+ split jerk
C: Front squat T.:4320 @75% 5x3 rep

3 rounds
1 min on bike/row/ski
10 seated dbl db press
20 hollow rock
20s. hs hold

Press complex
7x every 2 min
1 Strict Press + 3 Push Press @50% of 1rm Jerk

For 12 minutes:
1 min ergo
12-15 good mornings with stick
12 stick pass throughs
10 wall squats
10 kip swings
20 s dead hang

32 x 20s. on, 10s. off


25 DU

15 Wall Balls

10 TTB
continue where you left off

Every 5 minutes, for 3 rounds
21 Cal ski erg
15 DB bench press
9 Chest-to-bar
3 Wall walk

2 Rounds @ 3 RIR
8-12 Incline DB curls
10-15 Inverted skull crushers
8-12/side DB External rotations

work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Thrusters ( Unbroken )

5 Sets Of Four reps. As heavy as Possible

you can rest overhead position

Open 14.4 AMRAP 18'min (Modified for pairs)

Complete as many rounds and repetitions as possible in pairs sharing the reps.

Treenaaja ______________________________ Kuntoilija

60 Cal row ______________________________ 50 Cal row
50 T2B __________________________________ 40 K2E
40 Wall-ball shots 20/14lbs _____________ 30 Wall-ball shots
30 Cleans 61/43kg ______________________ 20 cleans, 45/30kg
20 Bar muscle-ups ______________________ 20 C2B

Alternate A1/A2

A1. Strict press – 4 x 4 @ 82+% (2 RIR), rest 1:00 before A2

A2. Seal row – 3 to 4 x 8 @ RPE 8 (2 RIR), rest 2:00 before A1

12:00 minute AMRAP:

20 Wall Balls @9/6kg 10/9ft target
10 Chest To Bar Pull-Ups
5 Squat Snatches @61/43kg