4 Rounds - for total reps
:50 work: / :10 transition
1 min Rest after each round

DU ( singles 2:1)
Alt. Pistol squats (lunges w/ kb in front rack)
Dbl DB clean and jerk ( go heavy )
Lateral Box jump over 24/20”
Pull ups

3 Rounds:
24/17 Calorie Air bike / Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (22.5/15kg)
15 Burpees

Facepull + External Rotation + Y-Press: 3 x 10-15. Rest 60s.
– 1 rep = 1 rep of each

6 kierrosta

2 min Soutu (400-500m)
2 min Kuollutkoppakuoriainen
2 min 5 kahvakuula maastavetoa, 5 heilautusta ja 5 kyykkyä

36 min

Snatch pull
5x5
AHAP (Try to go heavier than your snatch 1rm)

This should end with a shrug at the top

Banded Ab Pulldowns: 3 x 20. Rest 60s.

“Super Triple Shot”
Teams of 2
40-30-20-10
Power Clean @43/30kg
Box Jump Overs

40-30-20-10
Front Squats @43/30
T2b

40-30-20-10
Wallballs@ 9/6kg
Burpee

Timecap: 40 mins
no rest between couplets

Saturday Endurance

One round of:

900 m row
90 KBS
900 m row
90 DU
900 m row
90 sit ups
900 m row
90 air squats
900 m row

TC: 45 minutes

For time
21 * DL 315lb
50ft HS Walk
15 * DL 315lb
50ft HS Walk
9 * DL 315lb
50ft HS Walk

Min 0-7
AMRAP of:
7 Toes-to-bar
7 HR Pushups
7 High Box Jumps

Min 10-17
3 Rounds of:
15 Wall Balls
35 Double Unders

• ME Cal. Bike/Row/Ski in the remaining time

Min 20-27
EMOM
10 Burpee
+ Plank in the remaining time

Min 30–>
For time:
3 Rounds of:
10 Pullups
20 DB/KB Deadlifts
30m Walking Lunges with KB/DBs