5 Rounds:
1:00 Squat Cleans (135/95#)
1:00 Burpee DB Box Step-ups (50/35#)
1:00 Cal Bike
1:00 Rest

Push Press 3x6x60%

Clean Pull 3x5

Circuit 3 - Endurance (5mins)
A) HVY Single KB Swing
B) DBL KB swing
c) HVY Single KB Swing
D) DBL KB Swing
E) HVY Single KB Swing

Record KB weight

Circuit 2 - SKILL (5mins)
A) SA swing R
B) SA swing L
C) SA snatch R (pregress to high pull)
D) SA snatch L (pregress to high pull)
E) ALT SA swing/snatch/clean

Record KB weight

50 sit ups
50 DUs
50 ABRs
12+12 kb snatches 32kg/20kg
20 back squats 100kg/70kg

5 sets of:
Unsupported Seated Strict DB/KB Press x 6 reps ( 10 / 16 )

(sit on a bench without back support and press the DB’s/KB’s from shoulder to overhead)
- suorille käsille!!
- lyhyt tauko sarjojen väliin

Teams of 3 or 4

1000m run together with medball
100 sync burbees
100 wall ball shots, other team members must airsquat for every wall ball
1000 m run together with medball

3 rounds
10 stand ups + jump
48 ABRs
20 side squats alternating
10 single bar dips

8 min AMRAP
trail run
20cal row