4 rounds
10 around the world 10kg/5kg
10 HSPUs
10 C2Bs

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(8)
10 plyo
8 good morning
6 hang clean
4 hrpu

Metcon/*Rx(20)
400 *du's/plate jumps 45/35
every two minutes complete the following:
5 cleans 115/75-*145/95
5 burpees
This workout is complete when you complete 400 *double unders/plate jumps. Start the workout with cleans and burpees.

hang clean(12)
3x2 climb

Finisher
2 min hamstring stretch
30 t raise
60 dbl crunch

EMOMx10: 2 Power Cleans +2 Front Squats + 2 Push Jerks (185/135)

5 x 3
* try to do every sets with same weight

4 RFT
350 run
20 Box Jump 24/20
15 WB 9/6
10 Power clean 43/30
2 Rope Climb

6 Rounds, new round every 5th minute

Each as fast as possible:
Row 250/200m
40 Squats
10 Burpee- Box Jump Overs

3-5 rds:
10-15 V-sit up
15-20 Hollow rock

Odd: 2 Clusters @60/42kg
Even: 20 DU

Cluster = Squat clean + thruster
Scale Du, 40sec singles

• @80% of 1RM PC
• 2min rest btw sets

7 rounds, 30sec ON, 30sec OFF

1) Assault/Row kcal
2) Burpee Pull-Up/C2B
3) DU

Go by feel. Not all out effort. Steady pace.