In teams of two, complete:
100 Pull-Ups
300 Meter Farmer’s Carry (heavy, swap weights as often as needed)
100 Wall Ball Shots
300 Meter Farmer’s Carry
100 Burpee Box Jump-Overs (24″/20″)
300 Meter Farmer’s Carry

Partition the reps however you would like.

A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Station 2 – Weighted Pull-Ups x 2-3 reps @ 21X0

B.
Three rounds for time of:
10 Power Cleans (155/105 lbs)
10 Burpee Box Jumps (24″/20″)

Laji 1: AMRAP 8min:
10 Thrusters
Rx: (50/35, 60/40, 70/45, 80/50...)
Skaalaus: (35/20, 40/25, 45/30, 50/35...)

Rest 2min

Laji 2: AMRAP 4min:
Rx: C2B + T2B
Skaalattu: Pull up + Jalkojen nosto

3mins On, 1min Off
3 x Kettlebell Snatch (each arm)
6 x Push Up
9 x Squat
5 Rounds, For Reps
*Hybrid workout

4 x AMRAP

45 sec KB shoulder press, both hands, 30 sec rest
45 sec Ring Dip, 30 sec rest
45 sec Tight arch superman rock with stick in hands, 30 sec rest

20 turkish get up for time.

Pick a weight which you move with good technique. 10 reps / side and this is for quality.

FOR TIME:
15-12-9
- Clean and Jerk 50/35KG
- CTB Pull-ups

5 rounds

Clean
+
5/4/3/2/1 Front Squat @ 33X1

• Round one is clean + 5 squats. Round 2 is clean + 4 squats etc.
• Rest approx 2-3 mins between sets.
• Goal is increase load each set.

30 x Hang Squat Clean for time.

Record load, tactics and other details.

5 minutes focused on
proper rack position
dip - drive - dip
proper lock out
absorbing impact on way down

2:15 - 3:50

Double KB Jerk 3x8
ssw/

TRX SA Rolling Row 3x8/
ssw/

TRX Pronated grip row 3x8

3.5 minute sets
18 minutes