35 WALLBAL 9kg
30 JUMP OVER BOX
25 CLEAN 60kg
20 C2B
AMRAP 13min

5 rounds
3 power cleans (60/40kg)
6 push ups
9 air squats

Then straight into
5 rounds
9 tuck ups
6 pull ups
3 jerks (60/40kg)

Hegen reseptillä, eli

50-45-40-35-30-25-20-15-10-5 cal Echobike
*Joka sarjan jälkeen 10 burpeeta

5 RFT

200m run
20 pistols
10 burpee over sandbag

On the 3 min x 3 (9 min)

6 power clean
6 front squat
6 push jerk/press

Open 21.1
For time

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap 15 minutes

*
40 KB swing (16kg)
*
30 DB snatch (20lb)
*
20 Devils press (2x20lb)
*
10 Man makers (2x20lb)
*
20 Devils press
*
30 DB snatch
*
40 KB swing
*

Star means athlete perform 50m frontrack lunge w/2xDB

• 3min.: Bike/Row/Run

• 2 rds:
  6 Deadlift
  6 Muscle clean
  6 Front squat
  6 Press
  6 Ring row

• 2 rds:
  3 Clean pull
  3-position squat clean
  3 Split jerk

• Mobility...

• Clean & jerk:
  3x 40%
  2x 50%
  1x 60%

30 m askelkyykkyä
Juoksu ylämäkeen
12 polvet kyynärpäihin
10 punnerrusta
12 kyykkyä
Juoksu alamäkeen