Complete as many rounds and reps as possible in 20 minutes of

• 15 box jumps
• 12 kettlebell swings
• 9 ring dips

♀ 20-inch box and 53-lb kettlebell
♂ 24-inch box and 70-lb kettlebell

A: Triple jump x8
B: Power clean 5x3
C: Deadlift 3x5
D: Weighted pull ups 5x3
E: Strict chin ups Supinated 1xMax
F: SA Seated rows 2x10/arm
G: Barbell biceps curls 1xDrop set

Penkkipunnerrus 4x5

3 rounds for time:

Start every round with 10cal ski
15-12-9
Wallball
Rope smash
Ring row

Shoulder press 3x3, 1x7

E3MOM x 4 rounds

5-5-5-5

Negative front squat, 4 sec down

AMRAP12

3 wallwalk
6 C2B
9 box jump over
12 KB swing @24 kg

6 sets of Snatch Complex:
1 Snatch Pull + 1 Power Snatch + 1 Snatch
- Start @60% 1RM Power Snatch, build by feel
- These will be TnG, No dropping the barbell
- Rest as needed btw sets

Max calories in 5min

2 rounds

5 Inchworms
5 Jefferson curls
5/side KB windmills
+
5 sets
1:00 Row @ Increasing pace
1:00 Stretch b/t sets
+
3 Bursts
10 stroke build up to fast pace
1:00 Row @ easy and relaxed