3 x 3/ hand Turkish get up, AHAP

2000 m run over the stair
21 OVHS 40kg
2000m run over the stair
15 Thrusters 50 kg
2000m run over the stairs
9 Frontsquat 60kg

8 rounds for time

6 Goblet lunge (3 / leg)
6 Goblet squat
6 KB swing

Use 6/10 for kg KB for Superkids

Use 16/20kg KB for Ninjas

2 Muscle up
4 HSPU
8 KK swing 32kg

3 Rounds:

3-4 TGU (left hand)
30 Kettlebell Swings (eye lewel)
3-4 TGU (right hand)
50 DU

Practicing for 10 minutes

“OLY Total”
Three attempts at a 1RM Snatch
Then
Three attempts at a 1RM Clean and Jerk

*Treat this like an OLY competition. Warm up all you want beforehand in the background and in between but have a judge watch three reps and three reps only. Whatever you hit in practice is irrelevant. Your heaviest weight during the three attempts of each is what counts. Score is Snatch+C&J

Alternate between A, B and C.
Members should aim to finish each interval in 2 minutes or under.

Every 3 mins for 36 mins, alternating between:
A: Row, 500/400m
B: Bike, 1000/900 m or Ski 500m/400m
C: 10 Devil Press, 2x15/10 kg + 20 Alternating Dumbbell Box Step Overs, 2x15/10 kg (single dumbbell)

5 Rounds:
8 Deadlift 185/135lbs
25 Double Unders
8 Power Cleans 185/135lbs
25 Double Unders
8 Push Jerk 185/135lbs
25 Double Unders

5-5-2-2-2