Hang Power Clean
Build to a heavy single in 6 sets. Rest 2:00
- Sets of 3,2,2,1,1,1
Option: Work on technique doing 4-6 reps each set

"Filthy Fifty with a twist"
You can do Filty Fifty's 10 different exercises in any order you like, but before each excerise (except the first one) you have to buy in 10/7 Cal Assault Bike/SkiErg/Row

"Filthy Fifty"
50 Box Jumps
50 Jumping Pull-ups
50 KB swings 16/12kg
50 Walking Lunges
50 Knees to Elbows
50 Push Press 20/15kg
50 Back Extensions
50 Wallball
50 Burpees
50 Double unders

Accessory
3 Rounds
Dip 6
Ring row 10
Banded Clamshell 10+10
(Hiki: 15 Cal Machine)

"Helen"

3 rounds for time:
run 400m
21 kettlebell swings (24/16kg)
12 pull-ups
Timecap: 14 mins

Extra:
Banded Bicep Curls: 100 reps AFAP.

For time:
15-10-5
Power Cleans (70/43kg)
Front Squat (70/43kg)

Timecap: 9 mins

Extra:
Banded pull through 3x50 rest 60s

4x
New start every 8th minute

Alt. A and B

A) 18-20/12-15 Cal. Echo Bike
300m Run
18-20/12-15 Cal. SkiErg
14 DB Snatches 22,5/15kg

B) 18-20/12-15 Cal. BikeErg
300m Run
18-20/12-15 Cal. Row
10 Burpees

In teams of three

row 5 km
-  switch the person rowing every minute

rest 5 min

900 m sled push
 - switch the person pushing the sled after every 40 m

tc 45 min including the rest period

Partner Amrap 30

40cal machine
30 Db hang squat clean @22,5/15kg
40 sit up
30 box jump over

For time:
45 Double KB Squat Clean Thrusters @24/16kg

Goal: Load should be challenging but light enough to do multiple rep sets without breaking.
Rx+: @28/20kg
TIME CAP = 7:00

Extra:
Single Leg FL Calf Raises: 2 x 20 each. Rest 60s.

Close Grip Floor Press in Bridge
Build to a heavy single in 6-7 sets. Rest 2:00