1st. Part
12min to establish 1RM of following complex

2 x Hang Power Clean
2 x Front Squat
2 x Shoulder to overhead

2nd. Part
8min AMRAP of following complex @ 80% from established 1RM

2 x Hang Power Clean
2 x Front Squat
2 x Shoulder to overhead

20min AMRAP:
DU x 10,
SIngle x 30,
askellus boxin päälle x 5+5,
burpee x 5

6 x raaka leuka
6 x kippileuka
6 kierrosta

Panosta hyvään laatuun.

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12 Box Jump Overs
9 Power Snatches @ 35/20kg
6 OHS @ 35/20kg

Max Hold Handstand against the wall
1 min Rest
Max Reps Push Ups
30s. Rest
Max Hold L-Sit (any variation)
1min Rest
Max Reps Tuck Ups
30s. Rest
Max Hold Arch body Hold
1min Rest
Arch Up
30s. Rest

3 Rounds, For Time & Reps.

10min AMRAP

5 power cleans @ 60kg
10 C2B
20 DU´s

Technique:
Kipping pull up/butterfly pull up/muscle up

MetCon:
800m run
21-15-9
wall ball & pull ups
800m run

OPEN 14.5

Thrusters & Bar facing burpees
21-18-15-12-9-6-3

M-45kg / N-30kg

Technique: Ring dip (progressions) + Wall Climb (recap)

Metcon: 21-15-9 deadlift (Men rx'd 102kg/ women 80kg), ring dip