AMRAP
3 Rope declines OR 2 Rope climbs OR 1 Legless Rope climb
12 Wall balls
20 KB swings

For Time:
100 Jumping Jacks
75 Squats
50 Push-ups
25 Burpees

A,
3x [ 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean ]
3x [ 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean ]
2x [ 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean ]
2x [ 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean ]
1x [ 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
3 rounds, each round for time, of:
20 Wall Balls, 9/6kg
20 Sumo Deadlift High-pulls, 32/25kg
20 Box Jumps, 20 in
20 Push Press
20/17 Row Calories

Rest 1 min between each round.

Goal: Sub 7 min/round

B,
3 rounds for quality of:
Banded Box Step-up, 1 min
30 Banded Leg Curls
10 L/10 R Band Knee Abductions

Banded Box Step-up- low box

No rest between sets.

Toteuta kaikki painot, ajattele toistoissa voimakasta vetoa lantiolle ja nopeaa alle menoa.

2x (2 hang power clean+jerk) 45kg
2x (2 hang squat clean+jerk) 45kg

3x hang power clean+jerk 55kg
3x hang squat clean+jerk 55kg

Goblet squat 15-12-10-10 reps

Abs: 3 rounds of
10 Weighted AMSU
20 Russian twists
10 Landmine situps
20 Landmine twists
Rest

Strict RING Mu
Kipping Ring Mu

8-8-6-6
back squat

(E3MOM / 2-3rep in tank)

For time:

1600m run
100 pull-ups (or jumping pull-ups)
200 push-ups
300 air squats
1600m run

Accessory:

3x20s hollow hold
3x10 hip extension 2s pause