A,
Complete as many rounds as possible in 9 mins of:
10 Kettlebell USA Swings, 32/24kg
10 Toes-to-bars
24 Double Unders
12 Kettlebell USA Swings,
12 Toes-to-bars
24 Double Unders
14 Kettlebell USA Swings,
14 Toes-to-bars
24 Double Unders
...
Continue adding 2 Kettlebell Swing and Toes-to-bar reps each round until time expires.

Athlete Instructions
Goal
4+ Rounds

B,
3 rounds for quality of:
10 Landmine Rotations
Suitcase Carry, pick load, L 15m/R 15m
10 L/10 R Side Plank Pulses

A: snatch 5x1 @90-95%

B: clean & jerk 3x1 @85-90%

C: clean pull max

10 rounds for time:

• 2 Squat cleans @ 84/61 kg (185/135 lb)
• 2 High box jumps (30/24 in)

Amrap12:
12 wb
10 ring row
8/8 kb side crunch
6 cal machine

EMOM 16 (Work 0:40 / Rest 0:20 )

Minute 1 : 7 Chest to Bar Pull-Ups
Minute 2 : 7 + 7 Pistols
Minute 3 : 32 Double Unders

YGIG SPLIT REPS EVENLY
80-60-40-20

Cal row/assault bike
Parivatsat 6 kg pallo
KB swing tai DB muscle hang clean

Cash out 100 DU / Scaled 50 wall ball

Valmistava jakso-1
Jalat vaelluskuntoon

For time

• 1,000-meter run
• 30 handstand push-ups
• 1,000-meter row

Every Minute On the Minute (EMOM) for 10 minutes:

• 2 Squat cleans @ 84/61 kg (185/135 lb)
• 2 High box jumps (30/24 in)

Use higher weight if possible.

1st set
3 rounds

10 x lunges
20 x Sit ups
2x8 x kb kulmasoutu

2nd set
3 rounds

10 x hip thrust
20 x russian twist
10-15 s pull up hold