4x 2 hang power clean + 2 jerk 70-80%
3x 2 hang power clean + 1 jerk 80-83%

4x 3 hang power clean + 3 push press

Moderate weight / Not too heavy

"IGYG”

40 Box Jump

40 STOH 30/40kg

40 Pull up

40 Push Up

.

-> HR 70-80% of MAX

Rowing sprints
Max effort 3 x 10" for calories

3 min rest between attempts
Total calories as score, round calories into comments

Descending reps, but with a heavier progression, for time:

5 cal Row
50 Air Squats

10 cal Row
40 Wall Balls

15 Cal Row
30 Goblet Squats

10 Burpees
20 Front Squats

10 Burpees
10 OHS

20 min Cap!

Chipper FT:

30 Cal Row/Bike
20 Burpee Box Overs/Bar Overs
20 KB Swings 24/16 kg
20 Pullups (Kipping -> Jumping CTB -> Ring Pullups)
20 Wall Balls

EMOM 10 min
Burpee ladder

Start at 1, 3 or 5 reps and add +1 rep each minute.

"Charlotte"

For time:
21-15-9
OH squats 45/30 kg
SDLHP 45/30 kg

Dual Russian KB Swing 6 x 12

Turkish Get-Up (TGU)
6 x 1+1, AHAP