Part A

In teams of 4 for 24mins total
Minute 1: Max Walballs (20, 14)
Minute 2: Max Shuttle Runs (15 Meter intervals)
Minute 3: Max USA Swing @24/16kg
Minute 4: Max Burpees
- All 4 athletes working. When the 60s is up they will rotate stations.

Part B
AMRAP 10 in same team of 4:
Front Rack Carry @24/16kg (Kettlebells)
Farmer Carry @50/35lbs (Dumbbells)
- 2 people working on the KBs, 2 on the DBs
- After 5:00 switch roles.

3 x 5 V.2-3

Veto navan korkeudelle.2min lepo sarjojen välissä.

3 @60%
2 @70%
6 x 2 @80% V.2-3

2-3min lepo sarjojen välissä.

Every 90s x 7
3 Push Jerk with 3s. hold at reseving position
50% 1 RM Split Jerk

AMRAP 18:00

400 Meter Row
30m Double Overhead KB Carry@24/16kg
15 Double KB Rows
goal: 5+rounds

RX+: 5/3 x Ring Muscle-ups after each round

Floor Press in Bridge

9 x 3 @ 50-60%, every 60s.
- These are SPEED reps
- Change Grip every 3 sets ie. close, medium, and wide grip.

3 Rounds with empty barbell:

5/5 OH Front step lunges
5 OHS
5 Snatch push press
5 Muscle snatch (ei vauhtia jaloista eikä lantiosta)
5 Tall snatch

Snatch:

3 @55%
3 @60%
3 @65%
3 @70%
3 x 3 @75%

Pidä painot teknisenä. 2min lepo viimeisten sarjojen välissä.

3 Rounds for quality:
12 Banded bent over row
12 Banded pull apart
12 Banded press

3 x AMRAP1
Max distance HS walk

1min rest between amraps

FOR TIME
Buy in: 30/40 cal Row
4 rounds:
12 Box over jump
9 Pull up
6 Devil´s Press 2x12/16kg KB
TC: 12 min