• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Struct C2B Pull Ups 5 reps
Strict Ring Dips 5-7 reps
Double DB Overhead Squats (light weight) 10 reps
Parallettes L-Sit 0:30

A,
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]

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

B,
4 rounds for time of:
Partner 1 do:
Double Kettlebell Front Rack Carry@24/16kg, 30m
2 Rope Climbs
Partner 2 do:
7 Back Squats@102/70kg
10 Weighted Sit-ups, pick load

Complete in teams of 2.

Each athlete starts on one of the couplets. Switch couplets only when both athletes have finished their work. Continue till each athlete has completed 4 full rounds.

Goal: Sub 14 min

C,
R Lateral Med Ball Toss, pick load: 4 x 20 secs / 10 secs
R Paloff Press, pick load: 4 x 20 secs / 10 secs
L Lateral Med Ball Toss, pick load: 4 x 20 secs / 10 secs
L Paloff Press, pick load: 4 x 20 secs / 10 secs

20 secs of work followed by 10 secs of rest for 4 intervals.
Score is the total reps performed in all of the intervals.

Rive ja työntö

12min Amrap

12 Mavea
9 HPC
6 STOH
3 Tangon yli burpeeta

50/35kg

2-3 min light cardio
1 min russian baby strech
10+10 shoulder rolls forward/backwards
10+10 arm swings forward/backwards

3-5 rounds for quality

6 strict t2b
6 inch warm
12 "legs swing"
12 hollow rock
20 m Kb front rack carry

🎲🤩😊🥳😇🎲

E2,5M for 20min(8sets)
Back squat x3 @moderate weight
Use same weight all sets
Last set amrap

EMOM x 12 minutes

Minute 1: 5-15 Pull-Ups
Minute 2: 0:45 Second Calorie Assault Bike or DUBS

Result is total reps + Cals/Dubs

A:Snatch balance / btn push jerk +ohs up to heavy from rack
B:Power clean+squat clean + power clean +split jerk 3x4
C:Halted celan deadlift+ clean deadlift+ clean pull 4x3