Rest Day.

For time:

24 Wallballs
23 Abmat sit-ups
22 Burpees
21 Air squats
20 DU
19 DL 60/40kg
18 KBS 24/16kg
17 Back extensions
16 Box jump over 60/40kg
15 Pull-ups
14 Single arm OH walking lunges DB 22,5/16kg
13 Push-ups
12 Clean & jerks 60/40kg
11 GHD sit-ups
10 HSPU
9 D-ball over shoulder 60/40kg
8 T2B
7 Snatch 60/40kg
6 Pistol squats
5 C2B
4 Thrusters 60/40kg
3 Devils presses 2x 22,5/16kg
2 Wall walks
1 Rope climb

Part 1:

6 Min AMRAP:
12 Power Snatches, 75/55 lbs
12 Toes-to-bars

Rest 2:00 mins

Part 2:
6 Min AMRAP:
8 Power Snatches, 115/75 lbs
8 Toes-to-bars

Goal is touch and go barbell cycling. As your grip fatigues, choose to break up TTBs instead of Power Snatches as much as possible.

Warm Up
3 rounds
1:00 rowing
5+5 alt leg bodyweight "RDL" keep balance
5 inch worm with push up
5+5 upright row
10 db power clean&jerk alt hand
4 single arm devils press
12 weighted russiant twists with dumbbell, controlled!
then after 3 rounds some wrist / front rack mobility

EMOM’12
1. 10 zombie squat
2. 12 hollow rocks
3. 12 GHD hamstrings
4. 8 Strict T2B

Front Squat
Army core lift of Squat
Conduct stretching and warm up moves for 3-5 minutes focusing on legs/quads and forearms/wrists
Warm up with 2 sets of 10 reps of dumbbell front squats
Warm up with 1 set empty barbell 10 reps
Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 3 reps of 70% training max
Set 2 is 3 reps of 80% training max
Set 3 is max reps* of 90% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

For time:

24 Wallballs
23 Abmat sit-ups
22 Burpees
21 Air squats
20 DU
19 DL 60/40kg
18 KBS 24/16kg
17 Back extensions
16 Box jump over 60/40kg
15 Pull-ups
14 Single arm OH walking lunges DB 22,5/16kg
13 Push-ups
12 Clean & jerks 60/40kg
11 GHD sit-ups
10 HSPU
9 D-ball over shoulder 60/40kg
8 T2B
7 Snatch 60/40kg
6 Pistol squats
5 C2B
4 Thrusters 60/40kg
3 Devils presses 2x 22,5/16kg
2 Wall walks
1 Rope climb

A1 Ring pull up 3/2/2/1/2 (RPE9)
A1b Nordic Curl x 2 (RPE8)
Tauko 3 min

B1 FG-soutu 4x8 (RPE 8)
B1b Takareisivaihdot 6 o/v
Tauko 1-2 min

C1 Yläpito x 12-15s
C2 Kylkikeinunta x 10 o/v
C3 Rengas etukippi x 10
C4 Joustohyppy x 24
C5 Hauiskääntö pallolla max

SET A | 3-4 rounds:
6-8 1-leg bulgarian split squat / per side
8 BB hip thrust
20s starfish plank hold / per side
20 leg lift over KB

e2m x 6: (alt. A & B)
A)
15/12 cal ski
15 DKB dl

B)
15 box jump / step up
30 flutter kicks

5 rounds for time:

5+5 pistol squat
5-10 strict pull up
10 box over burpee
10 weighted abmat sit up/ ghd sit up

Tc 15min