Running clock 8 mins :
Squat Clean technique

RX
AMRAP x 7 MINUTES
7 Power Snatches (35/25kg)
7 Overhead Squats
35 Double Unders

SCALED
AMRAP x 7 MINUTES
7 Power Cleans (light, unbroken)
7 Front Squats
70 Single Unders
RPE: 9

OPTIONAL COOL DOWN
5-10 MIN YOGA FLOW...
Up Dog to Down Dog
3-Legged Dog
Cat/Cows
Child's Pose
Rebound Pose

40min amrap in teams of 3

120 Kb Swings (24/16)
100m Sandbag carry
120 Wallball (9/6)
100m Lunge walk
120 Kb hang snatch (24/16)
100m Wheelbarrowwalk

6 Intervals

2:00 AMRAP
4 Wall walks
8 Pull-ups
12 Box jump overs, 24/20″

2:00 AMRAP
20/15 (cal) Row
15 Thrusters 30/20kg
Bike Erg Calories in the remaining time

Rest 1:30 between intervals

AMRAP 13

Run 200m
20 Push-Ups
Row 250/220m

Find your 2 rep max of the day

Push press

8-6-4-2

1-3 reps in tank

Find in 16 minutes maximum high in 1 Rep Box Jump

score : kg = cm

Shoulder press 3 x 8 reps

8x3min AMRAP, 2min tauoilla

Amrap 3
3 Front Squat@70%1RM
6 Push Ups
2 min lepo

Amrap 3
6 Box Jump
8 Leg Raises
2 min lepo

Amrap 3
8 Hang clean dual Db
5 burpee
2 min lepo

Amrap 3
Askelkyykky 8m
Käsipainotempaus 8
2min lepo

Koko setti 2 kertaa.
Toistot ylös.