A,( 15 mins to build up)
10-8-6-4-2
- Thruster taken from floor
- Each set as heavy as possible
- 2 mins rest between sets
- perfect form !

B,
Partner “Macho Man” with a twist

Amrap 4 mins (relay style )
3 Power Clean @52/35kg
3 Front Squat
3 Push jerk

2 mins rest

Amrap 4 mins (relay style )
2 Power Clean @60/43kg
2 Front Squat
2 Push jerk

2 mins rest

Amrap 4 mins (relay style )
1 Power Clean @70/47kg
1 Front Squat
1 Push jerk
Partner “A” completes a full round then partner “B”!

2rounds: 5min on, 1min off

1) bike
2) row
3) ski
4) echo

3min easy, 2min moderate

AMRAP 20

10 Db snatch@22,5/15kg
10 Db box step over
10cal machine

3-3-2-2-2-1-1-1 hang snatch
@60-85% 1RM

EMOM 15
1) 8 Thrusters @ 80-85% of 5RM
2) 3-5 Ring muscle-ups / Bar MU / 5-10 C2B / Pullups
3) Rest

w/partner You Go, I Go
500m row
50 KB swings (24/32 kg)
400-m single-KB farmers carry
* -400m = 8 kierrosta salissa*

Partner AMRAP 6min x 4

A) cash in 35/25cal row + remaining time wallball
B) cash in 35/25cal ski + remaining time up&down

(A+B+A+B) rest 2minn between sets

Split jerk 7x3

EMOM 20
(40sec ON/20sec OFF)

Wall Walks
Box Jumps
KB Swings
Bike
Rest

Rest 3-4min

EMOM 20
(40sec ON/20sec OFF)

Double Unders
Devils Press
Row
Wall Balls
Rest

3 Rounds:
30 DU
3 Strict C2B / Pull-ups
6 Alt. DB snatch 20/15kg
9 Push-ups
12 Abmat sit-ups