2-4-6-8-10..
Clean & Jerk 60/40kg
6 bar Over Burpee

rest 90s btw amraps

Row 24mins continuous @moderate effort (or ski, ab, run)

At minutes 4, 12, 20 - get off the rower and perform
12-15 DB Lateral Shoulder Raise (Quality)
30sec Superman Hold

At minutes 8, 16, 24 - get off the rower an perform
12 Plank Press Ups
12-15 DB Shoulder Front Raise

1) Koneella 45s.
2) Viivajuoksu 45s.
3) Submax T2B/ kippi
4) Lepo

3 rounds
15 wall balls 9kg/6kg
10 push ups
12 cal row

Teams of 3

For time:

75 Hspu
*one must be in wallsit

100 Burpee box jump over
*one must be in plank

175 Sit-up
*one must be in hang

200 Wallball
*one must be in handstand

300 Double under
*no holds needed

Cap: 40min

For time
21-18-15 Toes-to-bar
15-12-9 Burpee over bar
9-6-3 Power Snatches 60/40kg

Go every 4:00 x 4 sets
7 Kipping Pull-ups
15 Toes To Bar
20 Barbell Rows
30 Double Unders

Rows should go in 1 or 2 sets
Rx+: 2-5 Ring Muscle-ups for Pull-ups

Extra:
Trap 3 Shrugs: 3 x 10-10-10. Rest 30s.

For Time:
800 Meter Run
20 Thrusters 50/35kg
10 Rope Climbs

Run Options

• Reduce Distance
• 1000m Row

Rope Options

• Rope Progression
• Knees up + Pull-ups / Ring rows

Teku
Hang Power Clean & jerk

Triset x 3 rounds

Back Squat x 6.
Rest 10s.
Russian Swing x 12
Rest 10s
DB Alternating Reverse Lunge x 24 total
Rest 3:00

• Increase or match effort from last week.