AMRAP 40 with partner,
full round then switch. If you have heart rate monitor use 50-60% max. Heart rate.

One round
8 power snatch 42,5kg/30kg
12 Bar over burpees
16 box jumps 24/20"
15/12 cal. Row

Tempo back squat (2sec/point: parallel, bottom, parallel)

6x2@50-70%

Snatch, build up to a heavy single in 20 Mins

30 wall balls 9kg/6kg
30 T2Bs
30 push presses 50kg/35kg
30 bar over burpees

Band around Ankles
10/ Side Steps
10/ Banded Fire hydrants
Band below knees
10 Glute Bridge
10/ Clamshells
10 Banded Squats
AMRAP

Back Squat 10-5-3-1-1-1-3-5-10 AHAP

200 m soutu
100 tuplanaruhyppy
20 boksin yli yleisliike

Aikaraja 5 min.

For time

50-40-30-20-10 reps of

• Air squat

After every set of squats perform 2 rope climbs.

Timecap: 12min

75%/2
80%/2
85%/1
90%/1
95%/1

AMRAP 3:
21 Deadlifts (155/105#)
21 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00
AMRAP 3:
18 Deadlifts (185/135#)
18 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00
AMRAP 3:
15 Deadlifts (225/155#)
15 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00
AMRAP 3:
12 Deadlifts (275/185#)
12 Over-the-Erg Burpees
Max Cal Row in time remaining