50 tuplanaru hyppyä
20 varpaat tankoon
16 käsipaino tempaus
12 yleisliike boxin yli

Aikaraja 5 min

3 Rounds of:
10 Clean & Jerks 60/40kg
Run x2 around the box

AMRAP 15:
15 Hang Power Cleans (135/95)
30 Calorie Bike
15 Chest to Bar Pull-Ups
60 Double Unders

EMOM 7
3 Thrusters, Work up to heavy

For time:
800m Run
50 Overhead Squats 20/15kg
800m Run
50 Thrusters 20/15kg
800m Run
50 Front Squats 20/15kg

10 mins
HSPU
Squat Clean

4 Rounds. Rest as little as possible.
15m x Front Rack KB Carry
10 x Bird Dogs (5 each w. a 2 count on each rep)
5 Barbell Single Leg RDLs each Leg

• Goal is high quality, non-rushed reps, with minimal rest between movements.

For time:
21-15-9reps of:
Power Cleans
Shoulder to Overhead 60/40kg

*run around the box after 21-21 and 15-15 and 9-9

5 Rounds:
1:00 Row for Calories
1:00 Thrusters (95/65)
1:00 10 Meter Shuttle Runs
1:00 Rest

Max rep Front Squat in 3 mins
- from floor
@ 75% of 1 RM FS