Complete as many rounds as possible in 12 minutes of

• 5 deadlifts
• 10 weighted box step-ups

♀ 165-lb deadlift, two 25-lb DBs, 20-in box
♂ 255-lb deadlift, two 35-lb DBs, 20-in box

B) Amrap 3’ min x 3 sets

*(7+5+3) Gymnastics Complex
9 Burpee Box Jumps @ 20”
*(6+4+2) Gymnastics Complex
7 Burpees Box Jump @24”
*(5+3+1) Gymnastics Complex
5 Burpees Box Jump @30”

Max Reps Kettlebell Swings in remaining time 24/16 kg

-rest/walk 1:30 b/t sets

• First number: Pull-Ups
• Second Number: C2B
• Third number: Bar Muscle-Ups

The gymnastics complex must be unbroken

Plank hold tabata 8 min

Hang Clean + Jerk (4x2)

4 sets of 2

Clean & Jerk - 10 singles of heavy (start @80% of your 1 RM Clean & Jerk)

Drop and go

If you are feeling good you may go heavier. If you miss a weight 3x you must drop and build up again.

Ennen ja jälkeen treenin

3 K soutu hissukseen

Työntöpunnerus (push press), 6x4

2 x 3

12 min EMOM

• 2 power cleans, TNG *start from 60 % *increase the weight every odd min

3 rounds
3 HSPU,
6 jerk (65-75 % 1 RM)
9 T2B