On the Minute x 30-40 [6-8 Rounds]:
Minute 1-2: Row Calories
Minute 3: Box Jump Overs* (24"/20")
Minute 4: Dumbbell Farmers Carry 22.5 / 15 kg's
Minute 5: Rest

*No Rebounding

A,
Clean & Jerk 1x2

Use the heaviest weight you can for the set.
Find a heavy set of 2 for the day within 20 min.

B,
Tall Clean 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
Try to improve weight from last week.

C,
Teams of 3 - 5 rounds for max reps of:
Partner A:
Row, 300/250 m
Partner B:
max rep Squat Cleans, 61/43kg
Rest 1 min
Partner C- rest

Complete in teams of 3.

While partner 1 is on the rower, partner 2 does max rep squat clean, and partner 3 rests. Rotate through till each person has completed 5 full rounds.

D,
4 rounds for quality of:
Ring Support Hold, 10 secs
Rest 20 secs
Ring Dip Hold, 10 secs
Rest 20 secs
Lateral Raise Hold, pick load, 10 secs
Rest 20 secs

10min for quality:
8 double db bicep curl
10 lateral double plate flies
12 bench dip

https://m.youtube.com/watch?v=eDGZTO42sCI

3 Sets

2 - 5 Legless Rope Climbs

Rest Up to 30s btw reps

Rest 1 minute btw rounds

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Walking or EZ Bike/Row
10 Arm Haulers
5 Calf Raises on Elevated Surface w/:03 Pause in Bottom
5/5 Moose Antlers

-Rest as Needed b/t Sets-

OPTIONAL COOL DOWN
2-3 SETS
:30/:30 Half Pigeon on Box
15 Glute Bridge-Ups + :30 Glute Bridge Hold
1:00 EZ Cardio
-Rest as Needed b/t Sets-

Front squat + back squat

5 + 6-10 @ 79-85%1RM FS (2 RIR)
4 + 6-10 @ 81-87%1RM FS (2 RIR)
3 + 6-10 @ 84-89%1RM FS (2 RIR)

Rest 3:00-4:00 b/t sets

3x 12 Ring row (voima)

”2min

For time:

21-15-9
Echo bike cal
Thruster @42.5/30kg

Hang squat clean 3 RM