On The 3:00 x 7 rounds

200m Run with Medball 30/20p
12 toes to bar
9 Deadlift 85/60kg

Result total working time.

For time
21-15-9
Thrusters
Burpees
1000m bike@2kph to start each round

𝗟𝗲𝘃𝗲𝗹 𝟯
4 Sets for time:
2 Unbroken Rope Climbs 15 feet (457 cm)*
10 Wall Facing Kipping Handstand Push Ups
20 Crossover Double Unders
Rest 1 min

𝗟𝗲𝘃𝗲𝗹 𝟮
4 Sets for time:
2 Rope Climbs 15 feet (457 cm)
10 Kipping Handstand Push Ups
20 Crossovers
Rest 1 min

𝗟𝗲𝘃𝗲𝗹 𝟭 𝗔
4 Sets for time:
1 Rope Climbs 15 feet (457 cm)
6 Kipping Handstand Push Ups
20 Double Unders (Or Single Unders)
Rest 1 min

𝗟𝗲𝘃𝗲𝗹 𝟭 𝗕
4 Sets for time:
5 Ring Rows
6 Double Dumbbell Seated Strict Press @2x12/8kg
20 Double Unders (Or Single Unders)
Rest 1 min

Time Cap: 20 min.

I Go, You Go
6 rounds for time of:
- 10 Front squat, 50% 1RM Front squat
- 10 Hang power clean, 50% 1 RM Front squat
- 10 Bar over burpees
- 500m row/30cal AirBike

35min time gap

For Time

40 Box Jump Overs
20 Power Cleans
@30/24
@60/42.5kg

Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM

EMOMx12
1) 5 strict pull ups + 6-10 push ups
2) 10/8 cal echo bike
3) 8 thrusters @45/30kg

A: E30S for 10min 1x Snatch @light weight. Speed focus
B: High bar back squat 5-5-5
C: Floor press 3x5, amrap sista setet
D1: Sled push 3x4x10m @moderate weight
D2: Strict chin ups 3xMax

12min alkavalla minuutilla
1. 10-15 käsipainothruster
2. 30s yleisliike

Build to Heavy Set of 3
Then... 
1x3 @ 90% of Heavy 3
1x3 @ 80% of Heavy 3