8min AMRAP:

9 Burpees
15 Abmat SU
21 KBS 24/16kg

3min Rest

8min AMRAP:

21 Double unders
15 Power snatch 30/20 kg
9 T2B

3min Rest

8min AMRAP:

9 DL 70/50 kg
15 Push-up
21 Box jump 60/50 cm

Score is your total rounds completed.

Start up(14)
stretch 4 mins

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

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

gym goat(5)

Power(15)
week 2 pull chart for loads
3@70%
3@80%
3/max reps @90%

Fitcamp
200m farmers carry
20 step ups w/weight
400m run
40 wallballs
800m farmers carry
80 lunges w/weight

Metcon(15)
4rds
12 ohs 75/55
24 mb sit up 20/14
200m mb run 20/14

Metcon-comp(15)
4rds
10 muscle ups
12 ghdsu
200m farmers carry 90/70

Finisher
20 scap push up
30 sec mod y iso hold
100 temp tantrum

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 61/38 kg.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 83/52 kg.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 102/65 kg.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 124/79 kg.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 142/ 93 kg.

Stop at 20 minutes.

Tiebreak
The scoring for this workout includes a tiebreak. At the end of each set of double-unders, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last set of double-unders.

A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Suggested loading per set (by %): 50, 55, 60, 65, 70, 75, 80, 80+, 85, 85+ (From max snatch)

B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Snatches (155/105 lbs or 70%/max)
30 Double-Unders

Warm-up

A.
Every 2 minutes, for 18 minutes:
1. Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
2. Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
3. Alternating Pistols x 16-20 reps

B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 10 Thrusters (95/65 lbs)
Minute 4 – 12 Chest-to-Bar Pull-Ups

Start up(14)
stretch 4 mins

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

3rds
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

goat(5)

Power(20) 1 or 2
bench/strict work up to 1rm
deadlift 4x2
ft squat 5x2 w/2 sec pause

Fitcamp
5rds
20 jing jangs
20 step ups
60 m climbers

Metcon(13)
otm 7 kbs 53/35
70 oh lunge 105/75

Metcon-comp(13)
otm 12 ttb
70 pistol squats

Finisher
50 oblique crunch
1 min hip opener
25 t raise

Every 10min for 40min (4 sets)
Complete the following as quickly as possible:
Row 1000m
15 x strict HSPU
15 x strict Pull ups
15 x strict Ring dips

Penkki 3x3x92,5%
Kapea Penkki 1+1 (1.toisto rinnasta selvällä stopilla, 2.toisto puolivälistä) nousu mahdollisimman kovaan rautaan

Pendlay Row 5x3
Pystypunnerrus 5x3
em. liikkeet voit tehdä "superina"

Pre loaded Vertical Jump 5x3

Rest as needed. Easy with the loading. Check the video.

Strict pronated pullups
7 reps

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Post three heaviest successful sets, others into comments