Damer 50 x 30kg , Herrar 50 x 50/60kg

3 rounds
12 cleans 70kg/50kg
12 box over burpees 60cm/50cm

14 Min EMOM
Alternate
1. 5-10 Strict Dips
2. 2-5 false grip ring pull up

6x750m / 45sec palautus

3-period Fuel Benchmark:

Thrusters + Burpees
10-9-8 (4 min cap)
Agility Ladder recovery 2min
7-6-5 (3 min cap)
Agility Ladder recovery 2min
4-3-2-1 (2 min cap)

*If your benchmark is already sub 8mins then increase weight to guys-35lbs, ladies-25lbs

13min workout

18min

AMRAP 16 min:

7 Burpees (options: bar-over-burpees or burpee-box-jumps)
40 m Farmer's Walk 32/24 kg /hand
7 Toes-to-Bars or Kipping Pullups

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TTBs can be scaled to V-ups

8 rnds
20 sec off
10 sec off
Post tot cal

KB calf release
Wrist prep
Scap push ups and pullups
Track Drills

Wup circuit(light kb)
2 rounds of:
15 swing (overhead swing if too easy)
10 goblet squat
5/side halos

3-5min muscle up demo/talk

15min

Every six minutes for 36 minutes (6 rounds):
600 m run
15 kb swings 24/16 kg
15 wall balls 9/6 kg

5 rounds
Sumo deadlift 5-5-3-3-3x