For time:
400m run
5 rounds of " Cindy"
3 rounds of "DT" @ 50/30kg
5 rounds of "T2B Cindy"

Timecap : 16mins

• Cindy :
  5 pull ups / T2B
  10 push ups
  15 air squats

• DT :
  12 Deadlift
  9 Hang Power Clean
  6 Jerk

4 rounds

40 DUs

10 kb-snatches 24kg/16kg

10 back squats 90kg/70kg

10 ring dips

AMRAP 13
50 KB/DB Snatches 24-25/15-16kg
40 Burpees
30 Toes-to-bar
20 Handstand Pushups

3-position Power Clean & Jerk

In 12min work up to a heavy complex
(Power Clean + Hang Power Clean + Hi-Hang Power Clean + Jerk)

12 min AMRAP

20 C2Bs

20 boxjumps 60cm/50cm

20 ringdips

20 situps

Power snatch + hang power snatch

-80% of max / lisää painoa edeltävään verrattuna

8min AMRAP

rest 2min

4min AMRAP of:

4 Handstand Pushups
8 Pullups
12 Box Jumps

For Time:
50/35 Calorie Row
40 Kettlebell Swings (70/53)
30 Push Jerks (135/95)
40 Kettlebell Swings (70/53)
50/35 Calorie Row

6-10 Db squat snatch
6-10 T2B
6-10 HSPU

Spend 15-20min in:

Split Snatch

This doesn't have to be max effort. Play with the new movements.