5 rounds
10 hang power clean db
4 hspu

5 rounds
10 Push presses db
10+10 One arm row db
10+10 front raises db

5 rounds
10 floor presses db
10 Push ups

5 rounds
10 db dips over head
10 dips from chair

5 rounds
10 Db curls
3 wall climbs

Run 3km, / ski 4km / row 3km

Clean & Jerk
• 4 reps at 55% of 1RM
• 4 reps at 55% of 1RM
• 4 reps at 65% of 1RM
• 4 reps at 65% of 1RM

For time
3 round
10 hang power clean 50kg
5 ring mu
Directly to
3 round
10 push press 50kg
10ttb
Directly to
10 sdhp 50kg
5 wall climb

Deadlift 5-5-5-3-3

For time: (WOD)
50 Front Squats 65/45kg (Barbell on floor)
*EMOM 6 Push Ups. Start at push ups
TC 12

E2MOM x 10

1 bear complex

2-4-6-8-10-8-6-4-2 of

Two-arm KB swing
Right arm KB swing
Left arm KB swing
Right KB thruster
Left KB thruster

for time

AMRAP 12' OF:
15 CTB PULL-UPS
12 BURPEES
9 STOH 60/40 40/25

Work 40 sec
Rest 20 sec
For 10 full rounds:
8 burpees
16 squats
10 hand release pushups
20 lunges

For time

15 hspu
12 power clean @80/60 kg
15 hspu
12 pc
15 hspu

Rest 5min

12 hspu
15 power clean @ 80/60kg
12 hspu
15 pc
12 hspu

Rest 5min

9 hspu
18 pc
9 hspu
18 pc
9 hspu