AMRAP 10 min

Buy-in: 1000 m Row, or 75 Russian KB Swings, or 10 Corridor Shuttle Sprints

Then:
30 Wall Ball Shots
20 Mountain Climbers
10 Pushups

5 rounds for time:

15 Burpees
10 Power Snatch (43/29 kg)
15 Box Jumps

In teams of 2-5:
Row as much distance as possible in 30 min. Steady pace!

Spend 1' (=1 min) in plank immediately after row.

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Post score as metres.

Buy in:
75 KB swings

Then:
15-9-6
Squat Snatches (= catch below parallel, in a full squat)
Pistols

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Aux work: mobility
Banded Bully
Partnered Chest Opener

Penkki 4x1 (80-85-90-95%), 3x4 (70-75-80%)

Pystypunnerrus käsipainolla 4x8-15 / käsi

Pullover käsipainolla 4x8-15

Kiertäjät kyljellään 3x20 / käsi

Partner workout

AMRAP 10
8 toes to rings
12 air squat

Rest 2min

AMRAP 10
2 rope climb
8 box jump 60/50

You go / I go full rounds

IN TEAMS OF 2
FOR TIME
600m KB Suitcase Carry
60 KB Goblet Lunges
30 Chest to Bars / pull ups / jumping pull ups
400m KB Suitcase Carry
60 KB Goblet Lunges
30 Chest to Bars / pull ups / jumping pull ups
200m KB Suitcase Carry
60 KB Goblet Lunges
30 Chest to Bars / pull ups / jumping pull ups

KB@24/16kg
P1 & P2 will both complete the KB Suitcase Carries together. Other movements split as you wish

Timecap: 30 mins

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:45 Wrist/Forearm Stretches
5/5 Shoulder Cars against Wall*
-Rest as Needed b/t Sets-

Every minute on the Minute 10

3x ( 1 Clean +1 Push Jerks 60/42,5kg )

1. Build up for a heavyish single
2. Drop down to 90% and do 5 x 2
3. Strict press 5 x 3

Warm Up
2 rounds
2 min row or air bike (add speed during 2 min)
10/10 suitcase deadlifts
10/10 half kneeling press
10 box jump, step down
:20-30 Knee tuck hold on pull up bar

Strenght
3x4 pause back squat @40-60%, as explosive as you can! (2s pause at bottom)
rest 2-3 min bwn sets

Emom 10
1 squat snatch @80%
rest few minutes and start c&j
Emom 10
1 clean&jerk @80%

Finisher = Perform 40-60 alt leg v-ups