Push press 5 x 8-10 @60 %
Rest 2 min

Mobility

Clean and Jerk 10 x (2+1)x 65%

"Filthy Fifty with a Double twist"

You can do Filthy Fifty's 10 different exercises in any order you like, but after each excerise you have to Run 300m every second round and do 12/9 Calories the other second round.

For time
50 Box Jumps
50 Jumping Pull-ups
50 KB swings 16/12kg
50 Walking Lunges
50 Knees to Elbows
50 HR Pushups
50 Back Extensions
50 Wallball
50 Burpees
50 Double unders

1a) Weighted ring dips 3x2x60%
1b) push ups 3x10 as fast as possible

1) deadlift 5x1x80%
2) romanian deadlift 5x3x50% (explosive)

Warm-up:
3x
15/12 Calories erg
15 Floating squats
10 Sotts press BTN
5 High box jumps

A) Snatch

Snatch EMOM 10:
1 @ 78%

Hang power snatch, 4 x 3 @ 65-70%

B) Back squats

3x5 @ 64%

C) Accessory:

Accumulate 60 reps of starfish crunches

Optional:
3x
10 Muscle snatch from squat bottom
10 Sotts press BTN
10 “Lu raises”

Mobility

Lower Body

AMRAP 17

50 Air Squat
40 Sit Ups
30 Push Ups
1:30 Farmers Hold 32/24 KB´s or 32,5/25 DB´s

1500m row HR 110-125 bpm
1500m row HR under 144 bpm
500m 80% of max HR