9 Power clean (50/35)
18 Wallball
9 C2B

Push jerk or Split jerk:
Work up to 3RM then 3×3 – 90% of 3RM

12 Minute AMRAP:
- Even Mins. - Max Wall Balls
- Odd Mins. - Max Cal. Row/Ski/Bike

*** At the start of each minute, perform 20 Double Unders. So, minutes 0, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, and 11 will all begin with 20 Double Unders.

*** If you are not proficient at Double Unders, do 20 seconds of max attempts or 50 Single Unders.

*** Your score is the total amount of Wall Balls and Calories added together.

15min, 30sek välein 1 x rinnalleveto

Snatch
A. 1x3 at 60%
B. 1x3 at 70%
C. 3x3 at 75%
*All reps are drop from the top

"I Go, You Go"

15min AMRAP of:
3 Clusters 60/40kg
6 Pushups
9 Squats

Back Squat
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%

4 min amrap
14 wall ball shots
7 box jumps

2 min rest

4 min amrap
14 box jumps
7 wallball shots

2 min rest

4 min amrap
14 wall ball shots
7 box jumps

2 min rest

4 min amrap
14 box jumps
7 wall ball shots

-Score is all the reps together from all four amraps.

“Leg destroyer”
3 rounds of
10 box step ups 20/15
20 reverse lunges 20/15
0:45s posterior planking
10 heavy wall ball
0:45s hollow rock
20 backrack lunges 20/15
10 jumping squats

This is not for time, rest at least 1 min between full rounds.

Conditioning
AMRAP 5
150 Double Under buy in
12 Thrusters (95/65), 12 CTB PU

Rest 5 mins

AMRAP 5
100 Double Under buy in
9 Thrusters (115/80), 12 TTB

Rest 5 mins

AMRAP 5
50 Double under buy in
6 Thrusters (135/95), 12 PU