7min AMRAP of following complex

-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press

Deadlift 5x5
Go by feel keep quality

A. 5min AMRAP
16 x Kettlebell snatch
10 x Overhead lunges right
16 x Kettlebell snatch
10 x Overhead lunges left

2min Rest

B. 5min AMRAP
12 x KB Clean and Jerk (2 KBs)
10 x Front rack lunges

2min Rest

C. 5min AMRAP
10 x Heavy KB-Swings (2 KBs)
10 x Farmer lunges

3 sets of following: (split in groups)
20/16 cal row
4 trips box push 100/70
20 steps walking lunges (add load if possible)
rest until rower is free again and start new round.

“Swinging Mary”
AMRAP 20
5 HSPU
10 pistols
15 KBS 24/16

3 rds:
8+8 Front rack Lunge
12 Weighted Sit up

21-15-9
Push press 45-55kg/30-35kg
Tuck-up

Deadlift 4 x 4 @ 60% 1RM, rest 1:00.

Full reset between reps.

50 Weighted sit ups / GHD
Cool down:
Run or row 1200 m

Osa 1

90 sekunnin välein 3 etukyykkyä kasvavalla painolla
Miehet:
60-70-80-90-100-105-110-115-120-125-130-135-140-145-150-155-160-165-170-175-180-185-190-195-200
Naiset:
40-45-50-55-60-62.5-65-67.5-70-72.5-75-77.5-80-82.5-85-87.5-90-92.5-95-97.5-100-102.5-105-107.5-110

2min tauko

Osa 2

Kolmen minuutin aikana mahdollisimman pitkä aika käsinseisontaa neliömetrin alueella. Urheilijalla on käytössä viisi (5) yritystä, joiden yhteenlaskettu sekuntimäärä on osan tulos.