Hanging Alternating Knee Tuck x 20 (10/side)
Superman x20
Mountain Climber x20/side
Pushup x20

6 rounds for time

12min cap

16min

Power clean + Hang squat clean + Front squat

10 Reps @ 70%
8 Reps @ 75%
6 Reps @ 79%
4 Reps @ 83%
2 Reps @ 88%
Rest 2 minutes between

10 rounds for time:

1 Rope Climb
3 Thruster 70/50kg
12 GHD Sit-Up

RPE 3-4

Target <14min

Scale if needed.

15min amrap:

• 10 maastaveto
• 5m askelkyykkykävely tanko rinnalla
• 10 bar-facing-burpee
• 5m askelkyykkykävely tanko rinnalla

N 42,5kg / M 60kg

30sec ON, 30sec OFF / 6 rounds
1) shuttle run
2) 2x DB seated press

1 round = 2min
Total time = 12min

Not all out effort! Take it easy.

30min AMRAP:

Assault 20/15kcal
20m Sandbag/Slam Ball Carry

RPE 3

Scale if needed. Bag/Ball must be in front of the body.

For time:
3 rounds:
7 Power Clean 60/40kg
10/7 kcal Assault

Rest 5min

2 rounds:
7 Power Clean 60/40kg
10/7 kcal Assault

Rest 3min

1 round:
7 Power Clean 60/40kg
10/7 kcal Assault
RPE 4-5
These are sprints! Push them through! Hit all the cleans unbroken and be fast with the transitions.

”Quick & Dirty”
For time:
21-18-15-12-9-6-3
Sumo Deadlift High Pull 35/25kg
Push Press

• 8:00 Cap

"Partner WOD"

5 Rounds of:
Run x2 around the box (together)
20 Box Jump Overs
30 KB Swings 32/24kg

then
5 Rounds of:
Run x1 (together)
20 HR Pushups
30 Wall Balls

then
30 Clean & Jerks 60/40kg

timecap: 40min