2 rounds

4min AMRAP
2 wall walk
12 wallball 20/14

2min rest

4min AMRAP
4 strict pull-up
12 db one arm hang c&j 22.5/15

2min rest

50 DU
300m run
40 T2B
300m run
30 push ups
300m run
20 burpees

Clean Ladder:
EMOM until failure:
1 clean
– Rx’d starting weight is 30/40 kg
– Girls add 2,5kg and guys add 5kg
to each side of the bar every minute.

Death by
5 bar over burpee
1-2-3.... front squat @50/35

Every minute on the minute perform 5 bar over burpee and 1-2-3.. front squat.
Start with 1 FS and add one every round until you can't complete the amount of front squats.

Warm-up:

3:00 min erg
+
3x
10 Deadlifts
10 Upright rows
5 Hang power cleans
10 Shoulder press
10 Front squats
*Tyhjä tanko

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A) Clean and jerk

Primer: pause jerks = pause at dip, catch and recover
- 10:00 minutes, climbing weight

Climb up to a heavy, but fast, single Clean and jerk in 20:00 minutes.

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B) Front squats

Climb up to a single heavy, but fast, front squat in 15:00 minutes.

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C) Bonus:

Core:

3x
15-20 GHD Sit-ups
10-15 Back extensions
10-15 Hamstring curl on rower

Optional:

3 sets of:
12 Skull crushers
10 Pendlay rows
12 Toes up romanian deadlifts

*Rest 1-2 min between sets

Level 1 & 2

7 min AMRAP
7 Wallballs @9/6kg
7 Burpees

Front squat
5 x 3 @60-70 %
Tempo 3310

Tarkoitus kehittää kyykkytekniikkaa.

With partner complete AMRAP in 4 minutes of:

Muscle ups (C2B / P-U / Rope Decline)

Rest 2 minutes

With partner complete AMRAP in 4 minutes of:

Row / Ski for calories

Rest 2 minutes

With partner complete AMRAP in 4 minutes of:

Clusters (clean + thruster) @40/30kg

AMRAP 25

Buy In: 600m Run

Then
AMRAP of
10 Air Squats
10 Sit-ups
10 Pushups
10 Box Jumps
10 Wall Balls
10 Pullups
10 DB Snatches 22,5/15kg

*perform 5 Burpee every 5th minute

3 sets
4/4 Turkish Get-Ups