On the min for 18min
30-40s KB Swing
30-40s Burpee over KB
30-40s Assault Bike easy pace

rest 2min

On the min for 18min
30-40s WB
30-40s DU
30-40s Row easy pace

For time
Buy In - 800m Run
+
3 Rounds of:
15 Power Cleans 50/35kg
20 Pushups
30 Lateral Jump over bar
+
Cash out – 400m Run

WEIGHTLIFTING

Jerk Doubles. Use block or rack. Split or Push Jerk.

Every 90-180sec

Sets 1-2@ RPE 3 (70%)
Sets 3-4@ RPE 3+ (75-80%)
Sets 5-6@ RPE 4 (85%)

"Lead Foot"
Part 1 AMRAP 4:
27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups
Rest 4:00
"Lead Foot" Part 2 AMRAP 4:
21 Calorie Row, 21 Burpees, 21 Toes to Bar
Rest 4:00
"Lead Foot" Part 3 AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Pull-Ups

Wod
10 min amrap
5 Power clean 75/52,5kg
10 Push up
15 T2b

Find max
1 Squat clean + 2 Front squat + 1 Split jerk

21-15-9
Seinäpallo
Maastaveto 100kg/70kg
Aikaraja 5min

2 min tauko

12-9-6
Varpaat tankoon
2-käden käsipainothruster 22,5kg/15kg
Aikaraja 5 min

WOD (S):
“Chipper”
10 T2B
20 HSPU
30 pull up
40 KBS 24/16
50 wall ball
60 abmat sit up
70 burpee
80 double under

alt. A/B

A) Deadlift 8-6-6-6-8
B) Reverse Lunge w/2 KBs 12-16 steps

4 rounds
10+10 bulgarian split squats 40kg)25kg
4 bar MUs