20 minutes:

• back squat 4 x 8

Rest three minutes between sets

1)
3-Position Clean
High Hang - Hang - Start

2)
Split Jerk
- Find foot position 1min pause
- Split Jumps
- BW Split Jerks
- Front Split Press
- Split Jerks

for time!

otm 6:
uneven:
5+5 weighted lunges
even:
10 goblet squat
(use kb, db or plate, choose your weight)

Working 3 minutes on : 2 Off (6 intervals)
A. 10 C&J 60/40kg
10 Burpee over Bar
Max squat cleans

B. Row 500/450m
15 pull ups
Max DB snatch 22.5/15

This is a good mix of movements. Try to scale the pull ups to move unbroken and hopefully you have at least 30 secs to move the db. Scale row if needed to go sub 2 minutes.

Post total cleans + db snatch

Thruster / push press / push jerk / split jerk
1-1-1-1-1-1-1 reps
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

4 RFT:

12 DB Snatch Alt.
6 Muscle Up´s

TC 8min!

3 Rounds
On the minute

1 round:
M 21-18-15 Cal
F 15-12-9 Cal

YGIG / 1 Round

3 x 3 min AMRAP YGIG

4 x HSPU
4 x Pull-Up

6 x Push Up
6 x Ring Row

8 x KB Push Press 2x 24/16kg
8 cal Row

Score total reps!

*Reps will be updated every year by the number of year, so it gets heavier every year :)

20 DU
25 Deadlift
20 Burbees
25 Front squats
20 DU
25 G2OH
20 Burbees
25 G2OH
20 DU
25 Front squats
20 Burbees
25 Deadlift

Max weight for men 60kg, ladies 40kg.
Timecap 30 minutes.