Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb.

Stop at 20 minutes.

Front Squat 10x60%, 8x70%, 8x75%, 8x80%

Deadlift 4x5 reps V*

• EMOM 3 tyyliin -joka sarja samalla painolla

Alternate for 4 rounds:

1) 6-5-4-3 Press
2) 6-5-4-3 Weighted Pull-Up

RPE 4, First set is 6 and 6, next set 5 and 5...

3,3,3,3,3 (nousevilla painoilla)

Not for time:

Buy in;
10-30m Handstand Walk or 1:00 of total Handstand Hold

Then,

30-20-10:
DB Rollback Tricep Extensions on Floor
Barbell Curls
Toes to Bar

Then,

Cash-out;
200 Meter Single Arm OH KB Carry (100m each arm)

-22:00 Cap

Rest Day!

9-10 Basic Endurance CF
10-11 Mobility
11-12 Core
16-17 Basic Endurance CF
17-18 Weightlifting, Clean

For time

21 - 15 - 9

-hang power snatch (40/30kg)
-wall ball (20/14 lbs)

Deadlift 8-6-4-2 (heavier than last week)

Push jerk 3RM (push to max) + 2 x 3 – 90%