Power Clean + Front Squat + Split Jerk
12 x 1+1+1 @ 65-80% 1RM
Go every 75s. Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight) up to no higher than 80%.

The Gauntlet

30 minute AMRAP of:
Jackie
1000m Row
50 Thrusters 20/15kg
30 Pull-ups
Then
Karabell
10 rounds
3 Snatches 60/40kg
15 Wall Ball 9/6kg
Then
AMRAP of Cindy in the remaining 30 minutes:
5 pull-up
10 push-up
15 squat
Your result is rounds of Cindy completed.

3 rds

10 KB/DB C&J
3 Ring MUs

TC: 8 min

L1: 6x C2B
L2: Ring MU

Run "Hikilenkki",
Strict Pull-Up,
Parallette Push-Up,
GHD Sit-Up.
You pick the rep scheme!

CLEAN AND JERK
E2MOM x 5
CLEAN AND JERK 2+1 (Nousevat painot)

Amrap 10

40 DU
20m Single arm KB/DB OH carry (both sides 20m)
10 Burpees to 15 cm target

Bulgarian Hip Hinge
4x12 /

Push up 4x12
*If you cannot complete strict chest to floor push ups, set up incline with barbell on rack as needed. Lower the height of the barbell to increase difficulty. These are NOT Palm release push ups. Maintain tension the whole time
*If you can easily complete the rep range, add weight plate on your back to increase

**Mark Push up weight/ elevation in notes

4:00 sets

22 minutes

Back squat or Front squat: 5 – 5 – 5 – 5 – 5

Hang Snatch Emom
15 Mins 2 Reps each min ~70-80% of 1RM

30 Wallballs (20/14)
15 Deadlifts (100/70)