In teams of 3 complete as many reps and calories on the rower as possible in 10 minutes:
15 med ball cleans 9/6
30 KB swings 24/16 kg
max calorie row

2 min ON: 1 min OFF x 4
18 cal
Max rep BMU/pull-up

18 min AMRAP

2 rope climb/16 toes to rings
20 clean & jerk
20 HSPU
10 high box sandbag get overs
3+3 m handstand walk

In pairs, 12 min AMRAP

5 Thruster
5 Deadlift
5 Front squat
5 Lateral burpee over bar

Pull up with resistance band 5 x 3
Lat pulldown (narrow grip) 4 x 6
Bent over row 4 x 6-8
Bench press 4 x 4-6
Incline bench press 3 x 6
Dumbbel lateral raise 3 x 8-10

200 Mayhem
Team of 4, 2 doing in sync, 2 resting

200 wall ball
200 sit-up
200 alternating DB snatch
200 push-up
200 pull-up
200 ground to overhead

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Squat Snatch
2x3@50
3x3@60
1x3@70

Squat clean
2x3@50%
1x4@60%
1x2 @70%
    
SPLIT jerk
2x3 @50%
2x2 @60%
1x3 @70%

Front squat
2x3 @50%
1x4 @60%
1x3 @70%

Syklin kolmas viikko ennen kevennystä

60 min drills.