Warm up
Jump rope 150 turns
10 RDLs

3 sets of 3
Set 1@75% 1 rm
Set 2@80@ 1rm
Set 3@85% 1rm
The last set should be a max effort, work to failure
Record your weight for each set

Work on your skills for Power Cleans and Push Jerks 3 sets of 8

Partner WOD - Alternate after each round
21 Deadlifts, 42 Calorie Row, 84 Double-Unders
15 Deadlifts, 30 Calorie Row, 60 Double-Unders
9 Deadlifts, 18 Calorie Row, 36 Double-Unders

3 rounds
8+8 pistol squats
12 ring dips
12 pull ups

3 rounds
10 back squats 100kg/60kg
12 C2Bs

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