3 kierrosta
20m askelkyykkykävely pallon kanssa
20 linkkuveitsi pallon kanssa (1 jalka kerrallaan)

Josta suoraan

3 kierrosta
15 etunosto painokiekolla, hidas tempo
30 venäläinen kierto painokiekolla, jokainen kosketus on toisto

AMRAP 8

10 box jumps
10 kb swing
10 stationary lunge
10 push ups

50 DU
5 C2B
40 DU
10 C2B
30 DU
15 C2B
20 DU
20 C2B
10 DU
25 C2B
30min time limit

Snatch triples
Working on 3's. Keep the speed, doesn't have to be touch and go.

3 rds for quality

L-hang 20 seconds
Abmat sit ups 20 reps
Superman rocks 20 reps

-rest as needed between the movements and rounds.

AMRAP 3:
24 Box Jump (60/50cm)
21/16 Calorie Row/ski/bike
Max Power Cleans (60/40kg)

rest 3 minutes

AMRAP 3:
21 Box Jump
18/14 Calorie  Bike/ski/row
Max Power Cleans (70/45)

rest 3 minutes

AMRAP 3:
18 Box Jump
15/12 Calorie row / Bike / ski
Max Power Cleans (80/52.5)

rest 3 minutes

AMRAP 3:
15 Box Jump
12/10 Calorie row/Bike/ski
Max Power Cleans (90/60)

For time, with partner

Buy in 4000m row split as desired, then
60 sync pull ups
60 sync push ups
60 sync sit ups
60 sync air squat

TC 34 min

21 Burpee
15 Toes to Bar
9 Clean and Jerks (db: 50/35lbs)

(Time cap 15min)

5 Reps @ 82%
2 Reps @ 87%
5 Reps @ 82%
2 Reps @ 90%
5 Reps @ 82%
2 Reps @ 93%

For time:

• Run 2 km
• 22 wall-ball shots, 30-lb. ball
• 22 muscle-ups
• 22 wall-ball shots, 30-lb. ball
• 22 power cleans, 185-lb.
• 22 wall-ball shots, 30-lb. ball
• Run 2 km