Choose ONE of the following sports:
Swim 30min TT
Bike 30min TT
Run 12min TT
Row 8min TT

teams of 4

amrap 24′

30 double unders
15 power cleans 40/30

first 12′ A+B second 12′ C+D

then 10′
to establish 2 RM Front squat (A+B+C+D)

Hang Power Clean 3.3.3

Then:

15 min AMRAP

3 Clean and Jerk 155

5 Plyo Push-up

7 Lateral Box Jump

9 + 2 PU

This one looked tough, and met expectations.

Shredded my hands, but at least got a pretty good number of rounds looking at the board. I'm sure some of the afternooners will make me eat my words on this one, though.

High number of reps forced me into one of two outcomes: improve (and maintain) form, or face failure.

Voimanosto max:
1-1-1 Back squat
1-1-1 Bench press
1-1-1 Deadlift

7 Minute AMRAP
-3 Thruster (100,65)
-3 CTB Pull Up
-6 Thruster
-6 CTB Pull Up
-9 Thruster
-9 Pull Up
-12 Thruster
-12 Pull Up
-15 Thruster
-15 Pull Up
ETC.......

Front Squat

6 x 2 @ 80%

3 Bar MU´s / 6 C2B / 9 pull ups
6 Power Cleans @ 60kg
9 Burpees

1-4min 3 Bar MU´s
4-8min 6 C2B
8-12min 9 Pull Ups

10 rounds for time:
- run 200m
- 6 strict pull-ups
- run 200m
- 12 push-ups

Total 100min
A. WU 500m row, 2 rounds: 10 wall ball, 15 abs, 15 backs, mobility
B. Jyrkin tunti
Taitoharjoitteena aurinkotervehdys, tempaus-veto + kääntö
1. Tempausveto rintalastaan
5x20 5x20 5x25 5x25
Maastairrotus nivuselle / puolireisi / olkapäät
5x40 5x40 5x40 4x40
Lantiopotku4x40 5x40 käsiveto 3x40 5x40
Tempaus maasta
Tempaus puolireidestä puoleenkyykkyyn, toinen maasta kyykkyyn
2x20 2x20 2x22.5 2x25
C. Strength
Good morning
Normaali+toinen jalka edessä+toinen jalka edessä+normaali
20x30kg 20x30kg 20x32.5kg
Shoulder rehab with KB 4x12 4/6/8kg

5min
5x T2B
5x KB swings (24/16)

2min rest between

5min
5x strict push-up burpees
5x DB thrusters (12/10)