1. Warm Up: 7 Smooth rounds of Cindy (5 Pull up, 10 Push up, 15 Squat)
2. OLY: Push Jerk 3 x 3 (1 moderate, 1 heavy, last in between)
3. Met-Con: AMRAP 7 min: 80 DU, 40 Goblet squats, 20 push jerk
4. Interval: 3 Rounds of 750 m row, assault bike 1 mile, rest 3 minutes

EC: 20 alt DB snatch, 40 GHD, 15 alt DB snatch, 30 GHD, 10 alt DB snatch, 20 GHD

1. Warm up: 100 cal Row. First 80 calories 80%, last 20 95%
2. OLY: Squat Clean 5 x3 Drop and reset each rep. 80%
3. Met-Con: AMRAP 8 min 25 cal row, 40 box jump overs
4. Interval: AMRAP 15 min 7 PC @ 95, 14 T2B

32x 20 on 10off

20 alt. SGL Arm Hang DB Clean and Jerk
15 Wall Balls
10 Burpees

@55/17.5
@12/9

3 Rounds

10 Handstand Push Ups
10 Power Clean (60/43)
5 Handstand Push Up Strict
5 Power Clean (60/43)

Time Cap 18'

EMOM 9'

10 Overhead Squat Kettlebell
15 Toes 2 Bar
20 Push Ups

A.
Every 2 minutes, for 20 minutes (10 sets, 5 of each):
Odd Sets – Deadlift x 6 reps @ 3111
Even Sets – Dumbbell Bench Press x 6 reps @ 2011

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Burpees
15 Russian Kettlebell Swings

Focus: 20 Minutes of focus & work on:
Snatches for reps
Heavy C&J

Metcon: Open 15.1 & 15.1a: 15 Minute clock:

9 Minute AMRAP of:
15 T2B (L2 Knee Raises, L1 Dragon Fly)
10 Dead lifts 115/75 (L2 85/55, L1 Pick Manageable Wgt)
5 Power Snatches (Same wgt as dead lifts)

At 9 Minute Mark you will then have 6 minutes to find 1RM C&J

C&J left must be completed before 15 minute mark to count

Score = Rounds & Reps / Max C&J

Focus: Work Up to 80%-90% of 1 RM Deadlift (10 Minutes) then 5 Rounds
1 Deadlift (increase wgt from prev week)
Max dead hang pull ups (L3), L2&L1 use band and record band used in score
Rest 1 – 2 Minutes b/w Rounds

Metcon: 7 Minute AMRAP
8 KBS 70/55 L3, 55/35 L2, 35/20 L1
16 Wall Balls 24/20 L3& L2, 14/10 L1
24 Double Unders (L3), L2 24 D/U or attempts count, L1 60 singles

Score = Total Pull Ups / Rounds + Reps

3rds
20 strict ttb
15 back extension

3 x 1 tempaus riipusta, laske painavat toistot.