4 rounds, go every 4th minute.
20m x Sled Push @ 90-95% effort.
6 x Double Kettlebell Thruster.
8 x Kettlebell Step Back Overhead Lunge (4 each side).

– Sled fast and heavy.
– Adjusting KB weights is allowed, but start challenging from round 1.

5 rounds, with a goal of maintaining the same time each round;

5 x Double Dumbbell Hang Clean into Thruster + Step Back Lunge Left + Right
10 x Sit-Up
10 x Wall Ball

• One does whole round, then other partner goes.
• Time each round.
• Pace early rounds to maintain consistent times.
• Adjusting DB weights is allowed.

Each group needs 1 bell

SA Swing x10 per
SA kettlebell clean + push press x5 per
[ each rep = 1 clean + 1 push press]
SA Kettlebell Bent Row x10 per
Tactical Lunge x5 per
TGU Tall Sit position to Half kneel kneel position x5 per

You go, I go set up every exercise in series

Same size bells to be used for entire series
If you're feeling super ambitious, hold a plank while your partner works.

20 minute controlled AMRAP
28 minutes with explanation and Demos

Sumo or standard choose the stance that gives you the best form
4:0:1:0 tempo 3x8

ssw/

SA Crab reach 3x4/ 3s pause at top of each rep
*focus on hip extension first then rotate through upper back into reach. Press bottom hand into floor and externally rotate shoulder to fully open chest

ssw/

Beast hold 3x30s

3:00 sets
12 minutes

Max Effort Back Squat
5-5-4-3-2-2-2-2-2-2
2min Recovery

EMOM 8min
20 DU
10 T2B
3min tauko
EMOM 8min
10 box
15 punnerrus

14min AMRAP of;
8 x Double Kettlebell Clean and Jerk (dumbbell also ok, but KB is first choice)
30m x Rack Carry (walking)
400m x Run

Record rounds and reps, weight and other details.

30-20-10
wallballs
abmat situps
hang power clean (50/35kg)
3 burpees on the minute

”AkiWOD”
4 rounds
10 Floor presses BW/ 50% BW
10 strict pull ups
10 shoulder presses 50%BW/25% BW
10 push ups

10 mave 120/80kg
50 DU
5 kierrosta
20min time limit