A: Muscle Snatch double, power snatch, squat snatch
B: Clean pull+ hip squat clean+ split jerk
C: Every 30sec.Double Clean pull up 6x @100% of clean

4 Rounds:
A) 30s T2B
Rest 15s
B) 30s KB swing @32/24kg
Rest 15s
C) 30s Thruster @42,5/30kg
Rest 3min
Liiku kovaa, mutta keskity hyvään liike tekniikkaan.

“Evil Cindy” in teams of 2

AMRAP 12 mins
5 C2b/ strict Pull up
10 kipping HSPU/ push up
15 wallball@9/6kg

Other person double KB farmer hold @24/16kg

2 mins REST

AMRAP 10 mins
5 burpee to plate
10 box jump
@60/50cm
15 double under

Other person double KB front rack hold
@24/16kg

2 mins REST

AMRAP 8 mins
5 wall walk
10 Jumping pull up
15 Jumping lunges

Other person double KB overhead hold@24/16kg

If You put down the KBs, the partner must stop as well!

A,
3 rounds for time of:
7 Thrusters @61/43kg
14 Assault Bike Calories
21 Wall Balls @9/6kg
63 Double Unders

Goal: sub 12 mins

B,
For quality:
3x6 L/6 R Eccentric Bulgarian Split Squats, pick load
3x6 Eccentric Kneeling Heels-to-Butts
3x6 Tempo Banded Goblet Squats, pick load
3x6 Eccentric Barbell Rows, pick load
3x6 Eccentric Incline Dumbbell Flies, pick load
3x6 Tempo Dumbbell Pull Overs, pick load

Eccentric Bulgarian Split Squats- 6 secs lowering
Eccentric Kneeling Heels-to-Butts- 6 secs lowering
Tempo Banded Goblet Squats- 3 secs down and up, band behind knees
Eccentric Barbell Rows- 6 secs lowering
Eccentric Incline Dumbbell Flies- 6 secs lowering
Tempo Dumbbell Pull Overs- 6 secs down and up

3 Rounds:
40 m Shuttle run
8 Med ball cleans (squat)

---

5-10 minutes of “barbell
yoga”
-with a barbell do 5-10min of
continuous movement
-squats, lunges, presses,
side bends, deadlifts, etc..
-use your imagination, don’t
only do conventional
movements

A,
For time:
Run, 1200 m
-- then --
12 rounds of:
4 Strict Handstand Push-ups
8 Chest-to-bar Pull-ups
12 Air Squats

Wear a 9/6kg vest!

Goal: Sub 25 mins

B,
Every 1 min for 10 mins do:
Row, 300/250 m
Rest 1 min

Goal: Complete the distance before each min is up.

A: Snatch 10x3 @light weight, speed
B: Heavy deadlift 5rep
C: Leg press 3x10
D: Standing hamstring curls 2x12/ben

Tabata bike or row
0:20 easy pace
0:10 fast pace
X 8

Core strength
EMOM x 12 (6 rounds)
Min 1: 0:45 plank
Min 2: 15 weighted sit ups 20/14

A,
Romanian Deadlift 1x5

Use the heaviest weight you can for the set.

Build up to a heavy set of 5 in 15 mins.

B,
For time:
21-18-15-12-9-6-3 reps of:
Toes-to-bar
Kettlebell Swing, 70/53 lbs
-- then --
84 Bike Erg Calories

Goal: sub 17 mins

C,
For distance:
Run: 1x 24 mins

Complete as:
3 mins- easy
3 mins- moderate
3 mins- hard
5 mins- easy
5 mins- moderate
5 mins- hard