Double under practice

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3 rounds: AMRAP

AMRAP 3
run400m
remaining time: double unders / single unders

rest 1:00

AMRAP 3
bike max calories

rest 1:00

AMRAP 3
row 400m
remaining time: rower over burbees

rest 1:00

2, 4, 6, 8min AMRAP, 2min rest between sets:
10 Pull-Up,
20 Power Clean (40/25kg),
30 STOH,
40 Deadlift,
50 Jump over Bar,
60 Back Squat

AMRAP in 15 minutes of:
9 Deadlift 70Kg
12 Push-Up
15 Box Jumps 60cm

C.
Three sets of:
Halting Clean Deadlift x 2 reps @ 110-120%
(pause 2 seconds at mid-thigh)
Rest as needed

@50% of 1RM

60 m

1x80kg plus kelkka
1x95kg plus kelkka
1x105kg plus kelkka

30 m

1x60kg spurtti

5 min AMRAP

7 high wallball
7 toes to bar

21-15-9
Thruster
Pull up

2RDS

35 GHDSU
15+15 Side crunch kb/db

Split jerk - build weight over the 5 sets
5 x 4

Clean
3 @ 70%
3 @ 73%
3 @ 75%
2 @ 80%
1 @ 85%

Snatch
3 @ 70%
3 @ 73%
3 @ 75%
2 @ 80%
1 @ 85%

OH squat
5 x 4 - build weight over the 5 sets

Optional accessories
3 SETS
GHD side plank (10 reps each way)
20 Half kneeling palof press each way
Rest 1 min