8 min AMRAP
10 pushpresess 50kg/35kg
200m run

Metcon:
3 rounds for time
10 burpees
20 jumping back squats 20/15
40 double unders
10 burpees
20 pull ups
40 double unders

cash out: 30 hang squat clean to thruster

2 kierrosta:
- 20 x KTE
- 20 x Russian Swing (32/24kg)
- 60 sec lankkupito
- 20 x leuka

1 TGU per side with 1 Snatch at top
1 Reverse lunge per leg KB in goblet position
1 TGU per side with 2 snatch at top
2 Reverse lunge per leg with KB in goblet position
1 TGU per sider with 3 Snatch at top
3 reverse lunge per let with KB in goblet position
4,5....10

18 min cap

curve
front plank
skier
side plank (R)
rower
side plank (L)

work:rest
round 1 30:30
round 2 50:10
round 3 20:40
round 4 60:00
round 5 40:20
round 6 30:30

no added rest between rounds
36 minute circuit

4 rounds 4min work and 2min rest
8 Push presses 45kg/30kg

30 DUs

For Time:

20 x push press (40/30kg)
30 x Box Jump (50/60cm)
20 x Push Jerk (40/30kg)
50 x DU
20 x HSPU
100 x Airsquat

2 Rounds for time:

400 m Run
26 Hand Realese Push-Ups
400 m run
26 KBSwings 32/24 kg
400 m Run
26 Sit-Ups
400 m Run
26 Hip Extensions
400 m Run
26 Double-Unders
400 m Run
26 Box Jumps, 60/50 cm

0-7 min 15 unbroken clean & jerk

7-14 min 12 unbroken clean & jerk

14 - min 9 unbroken clean & jerk

10,9,8....1

Hollow rocks (if you can comfortably do 10 rocks with good form, add weight holding plate in hands 5-10#)
TRX knees to elbow crunch from forearms (per side)

10 minute cap
15 minutes