3 rounds for quality
5 reps 1 arm suitcase deadlift
5 reps 1 arm kb clean
5 reps 1 arm push press
First all reps for right then left side.
Rest 2 min after completing both sides.

3 x
50 flutter kicks
30 seek side plank / side

[flutterkicks](

)

15min alkavalla minuutilla

1. 3 raaka rinnalleveto @70%
2. 30 tuplanaruhyppy
3. 3 palomiespunnerrus/6 leuanveto (rinta tankoon)

Find your 1 RM of the clean and jerk of the day.

In teams of 3
For time (30 min time cap)
50-40-30-20-10 reps of :
Calories of rowing
Burpee box jump/step overs
When you finish this, start immeadiately next :
50-40-30-20-10 reps of :
Dumbbell Snatches @22,5/15kg
Toes to bars or Kipping leg raises
(total reps per movement is 150reps, so it should be 50 reps of each member. you can count each round like its 16-13-10-7-3 reps of each movement and on some rounds 1 person does those " missing reps".

Push Jerk: 1RM. Rest 2:00

For total time:

3 rounds of:

• 10 snatches
• 12 bar-facing burpees

Rest 3 minutes

Then, 3 rounds of:

• 10 bar muscle-ups
• 12 bar-facing burpees

Men 95 lb.
Women 65 lb.

Barbell Glute Bridges: 6 x 6. Rest 90s.

• Use one challenging weight for all sets

For time

18-15-12
Cal Row
Rower Over Burpees

AMRAP 10

15 deadlift 85/60kg
12 box jumps 24/20"

EMOM 4 burpees. Starting at burpees