20 push up
15 burpee
10 pistol squat (5+5)

3x5 hspu with 20sec hold on each rep

3x5 pull upp with 10sec hold on each rep

odd: 6 power clean
even: 3 s2oh

10 min alkavalla minuutilla

3 thruster
3 burpee

20 Mins to find back squat 5RM

A.
Bench press 3 x 5

B.
Deadlift 8-6-4-4-2-2
(Find heavy 2)

C.
Three rounds for time of:
5 HSPU or 10 Push-up
10 Hang clean 35/60kg
50 Double-Unders

3 Rounds for time:

75 x Walking Lunge
25 x Kettlebell American Swing @ 24/16kg
4 x Ring Muscle-Up
2 x Legless Rope Climb

As far as possible in 15 minutes
1 hang power clean 60/40
5 wallball
2 hang power clean
10 wallball
3 hang power clean
15 wallball
4 hang power clean

Mobility: palm up fists, lizard stretch, t-spine rotations, hamstring rocks
Movement Prep: baby get up, beast-crab underswitch, ABCs, ladder drills x3-5mins, DB snatch practice 3mins

DB Snatch x 10/arm
TRX side plank knee tuck x 15/side
TRX lunge x 10/side
DB Single Arm Thruster x 5/side
Abmat situp x 15

30min AMRAP

During the circuit, 2 at a time complete the following mini-circuit as fast as possible:
curve 0.08miles
battle rope slams x20
plate hops x30 (stack 2-3 bumper plates)

*once the first pair is finished the curve, slams + hops the next two start. Trainers pair everyone up and establish an order before the circuit starts. When it's your turn to complete the mini-circuit stop wherever you are on the AMRAP, do the mini-circuit, then resume the AMRAP.

Individually record # of rounds completed on the AMRAP circuit.
As a class record the # of rounds completed on the mini circuit.

40min

8 Dumbbell snatch (30/20)
8 T2B