RX
"SMALL"
3 ROUNDS FOR TIME
1000/800m Row
50 Burpees
50 Box Jump Step Down @60/50cm
800m Run

SCALED
"SMALL"
3 ROUNDS FOR TIME
800/600m Row
35 Burpees
35 Box Jump Step Down @50cm
600m Run
RPE 8

Timecap : 35 mins

COOLDOWN
2-3 sets
30"/30" calf stretch at the rack
45" child pose
45" pancake split

PERFORMANCE
AMRAP x 15 MINUTES
90m KB Suitcase Carry 24/16 kg*
15 Russian KB Swings
20 Back Rack Alt. Lunges 52,5/35 kg

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FITNESS
AMRAP x 15 MINUTES
90m KB Suitcase Carry @light
15 Russian KB Swings
20 Back Rack Alt. Lunges @light

*45m w/ KB in Right Hand, 45m w/ KB in Left Hand.
* RPE: 7

3x3
3x2

*Nousu tekniseen maksimiin.

EMOM 5:
5 Power snatches

Rest 1 min

EMOM 5:
5 OHS

Rest 1 min

EMOM 5:
5 Squat snatches

*Choose challenging weight

For time:
75 Wallball shots 20/14lb
30 Clean and jerks 60/40kg
75 Wallball shots 20/14lb

Partner amraps 2x15min

1)
30cal c2bike
30 kbs 24/16kg
30 air squat

2)
30cal row
30 box jump
30 sit up

(5min rest between amraps)

PERFORMANCE
ON A 4:00 RUNNING CLOCK...
100m Run
25 Sit-Ups
25 Overhead Squats @42,5/30 kg
-Rest w/ Time Remaining-
ON A 6:00 RUNNING CLOCK...
300m Run
35 Sit-Ups
20 Overhead Squats @52,5/25 kg
-Rest w/ Time Remaining-
ON A 8:00 RUNNING CLOCK...
600m Run
45 Sit-Ups
15 Overhead Squats @60/42,5 kg

*If the OHS is not an option, change to Front Squat.

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FITNESS
ON A 4:00 RUNNING CLOCK...
100m Run
25 Sit-Ups
25 Front Squats @light
-Rest w/ Time Remaining-
ON A 6:00 RUNNING CLOCK...
300m Run
35 Sit-Ups
20 Front Squats @moderate
-Rest w/ Time Remaining-
ON A 8:00 RUNNING CLOCK...
600m Run
45 Sit-Ups
15 Front Squats @heavy

*Take time it took to finish each section and add together to get total time. EX: 2:30 + 4:15 + 6:25 = 13:10 total time.

Power snatch + Squat snatch on Hip

6 x (1+1)@50-65%, of squat snatch 1RM

SO 1:30

Overhead Squat for load:
#1: 3 reps

B) Half "Karen" with a twist
75 wall ball for time

Every time you break, do 25 double under or 40 single under