For time:
21-15-9 KB Thrusters (2x8kg)
Start with 400m run before each set

4 x 8 (rings)

A. 3-3-3-2-2-2-1-1-1 power snatch

Straight into

B. 3-3-3-2-2-2-1-1-1 power clean & push jerk

Lift every 75 sec

Score - heaviest 1’s, 2’s & 3’s

3 rounds:

On the Minute x 10

Odd – 30% of Max Ring Muscle-ups
Even – 40 Double Under

OR

2x5 min emom + 2 min rest

14 MU/C2B

OR

HSPU strength

Six rounds for time of:
* 24 Squats
* 24 Push-ups
* 24 Walking lunge steps
* 100 Double unders

Do 10 x 200m running sprints.

Rest as needed between rounds - This is a workout where you are supposed to go all fucking out - its okay to just lie down for a couple of minutes after each round - Make it hurt!!!!

Note details

TIMES TO BEAT

Beginner athlete: 0min 45sec
Average athlete: 0min 37sec
Advanced athlete: 0min 30sec
Elite athlete: 0min 22sec
Regional athlete: 0min 19sec

lepoja

Barbell row
5 x 10

20 I Go U Go

12 wall balls @ 6kg
9 deadlifts @ 45kg
6 burpees over bar

Muun laista elämää.