3 rounds for max reps:
4 minutes
• 3 Bar Muscle-up (optional)
• 10 Kettlebell Sumo Deadlift High-pulls 70/53#
• 10 Push-ups
• 10 Box Jump Overs 24/20”
2 minutes:
• Rest
Goal: 270.

Front squat

Build to Heavy 2 (H2) @ RPE 7 (3 RIR)

6-8 sets x 3 reps

Squat clean & jerk

A)
4/4 single arm complex:
1 row
1 clean
2 snatch
@ heavy

B)
4 double KB complex
5 front squat
5 clean
10 alt. Front rack march
2 paused front squat

C)
2 rounds
2/2 TGU
5/5 windmill

Kolme kierrosta aikaa vastaan:
3 min soutu
Farmers Carry 120 m
3 min pyörä
Box over
3 min ski
Devils press

Partner workout

AMRAP 9 mins
6 Dumbell Hang Cluster @2x22,5/15kg each person
12 T2B
18 cal row

REST 3 mins

AMRAP 9 mins
6 DB Front Rack Lunges each side (3/3) @2x22,5/15kg each person
12 DB Push up
18 cal row

AMRAP 9 mins
6 DB Cl&Jerk @2x22,5/15kg each person
12 box jump @60/50cm
18 cal row

Dumbell work is same amount for each partner, everything else is split as desired!

Alternate A1/A2

A1. Bench press, rest 1:00 before A2
Build to heavy 3 (H3) @ RPE 8
+
3 x 6-8 @ 80-95%H3

A2. Strict chin up, rest 2:00 before A1
Build to heavy 3 (H3) @ RPE 8
+
3 x 6-8 @ 80-95%H3

– Build to heavy 3 (H3) @ RPE 8
– Once you’ve hit your heavy 3, perform 3 back off sets of 6-8 reps @ 80-95% of your H3

1:30/1:00/0:30 of each @ increasing pace

1) Air bike
2) Row
+
Bar muscle-up prep – 2 rounds (here OR after part A)
5 Arch hold push to hollow hold (3-5 sec in each position)
3 Supine dowel hip snap rollover
8 Front support pops
3 Jumping bar muscle-ups with hip snap
+
Build to workout weight for KB clean and jerks and wall balls
* Practice few sets of other movements as you build up
+
@ workout weight
5 KB clean and jerks
3 Bar muscle-ups
10 Wall balls
5 Burpee get overs
10m Sled push

Ohs

1x4
2x3
2x2
1x1

Every 2min

3rnds
Superset:

5 Push up
10s hold up position
10s hold down position