Working 3 on 2 off. Switch A and B (30 minutes and 6 intervals)
A.
20/15 Cal Row
15 DB Thrusters 22.5/15kg
Max bar over burpees
B.
100 Double Unders (1:20 max time)
15 Pull ups
DB snatch 22.5kg/15kg

Alternate hands on the DB.
Score is burpees + snatches
Scale double unders to ~1:20 of skipping. Singles 250

15min AMRAP

200m run
10 DB Power snatch (R)
10 DB Power snatch (L)
5 Ring muscle ups
@22.5/15
if can't rx ring mu perform low rings feet on the box

2-3 min light cardio
1+1 min lacrosse ball to upper trap againts rig
2+2 min lacrosse ball to trapezius area when flying on floor
1+1 min tricep strech

Every 2:00 x4 sets:
1 Clean pull
1 Low Hang squat clean
2 Split jerk

Rest 2min...

EMOM x8:
1 Squat clean & Split jerk
@max 60%

One DB press 4x 10+10

For Time:

21 Deadlifts, 200 Meter Run
21 Lateral Barbell Burpees, 200 Meter Run
15 Deadlifts, 200 Meter Run
15 Lateral Barbell Burpees, 200 Meter Run
9 Deadlifts, 200 Meter Run
9 Lateral Barbell Burpees, 200 Meter Run

Barbell: 225/155
Kilos: 102.5/70

3 x 3 min amrap - 2 min rest

5 Ground to overhead (Power snatch tai power clean + jerk)
5 Burpee yli tangon
10 Kehonpainokyykky
10 Punnerrus

*Aloita joka kolmen minuutin amrap alusta.
*Tulos: Huonoimman kierroksen toistomäärä

Build to a 1RM clean
Percentage examples below
Empty barbell drills
3 @ 70%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 96%
1 @ 102%
Continue to build if you achieve 102%

Build to a 1RM deadlift
Use percentage examples above

Build to a 1RM strict press
Use percentage examples above

For time:
100 dubs
9 bar muscle ups
21 squat cleans 135/95
100 dubs
9 bar muscle ups
15 squat cleans
100 dubs
9 bar muscle ups
9 squat cleans

• sub 9 pull ups + 9 dips for bar muscle ups

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Pull Ups 5-7 reps
Ring Dips 7 reps
Air Squats 15 reps
Toes to Bar 7 reps