### S2O 3RM + max reps

In 20 minutes:

- shoulder to overhead 3RM + max reps @ 70%/3RM

### Nate

20 min AMRAP:

* 2 muscle-ups

* 4 handstand push-ups

* 8 kettlebell swings, 2 pood/32 kg

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In 20 minutes:

- shoulder to overhead 3RM + max reps @ 70%/3RM

20 min AMRAP:

* 2 muscle-ups

* 4 handstand push-ups

* 8 kettlebell swings, 2 pood/32 kg

OTM for 14 minutes

- odd: 3 power snatch (pick weight)
- even: one round of Cindy

20min amrap with partner

- 3 power clean 60/40kg
- 3 front squat
- 3 shoulder to overhead
- 100m run

One person does the whole cycle while the other one rests.

For a total of 10 minutes:

- 3 back squats every 30 seconds @ 60%/1RM

10-8-6-4-2:

- full clean @ 60/42,5kg
- box over burbee
- T2B

Time cap 12min

for 20 minutes:

- handstand
- hspu, kipping hspu
- hs walk

Skill practice for 20 minutes. Try to do as many reps as possible of strict hspu (only one max set), kipping handstand push up (one set) or find your maximum time handstand or handstand walk for distance.

- 1 mile run
- 2k row
- 1 mile run

In 20 minutes:

- find your thruster 3RM + in the remaining time do one set for as many reps as possible with 70% of your 3RM. (bar starts from the ground)

Three five minute amraps with partner

- 30 deadlift @ 60/40kg
- 20 push up

rest 2 minutes

- 40 air squat
- 30 kb swing 24/16kg

rest 2 minutes

- 50 cal row
- 40 abmat sit ups

Rest day: Recovery work and mobility

Foundations -tunnin teemana shoulder to overhead eli erilaiset työnnöt pään päälle (push press, push jerk, split jerk).

Start a running clock for 30 minutes.

In the first 15 minutes

- row for 3000/2700m
- for the time remaining do as many ground to overheads with 60/40kg as possible

In the second 15 minutes

- run for 2000m
- for the time remaining do as many back squats as possible with 60/40kg (bar starts from the ground)

your score is the total amount of g2o and back squats.

- Kipping pull-up
- butterfly pull-up
- bar muscle up
- ring muscle up

Practice technique for 20 minutes. Try to do as many consecutive reps as possible of the skill you’ve been working on.

100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

In 20 minutes:

Find your heaviest set of the following complex:

- 3 power snatch
- 3 snatch grip push press
- 3 ohs

After you've found your heavy set, take 20% off the bar and do as many complexes as possible for the remaining time.

For 20 minutes "Death by dumbbell snatch" 45/25lbs. (2+2,4+4,6+6…)

After you are unable to finish the given amount of reps in one minute, rest the following minute and start over with half the reps of your last set.