8 rds
Every 3 mins

0:30 max cal bike
+ 8 c2b

rest remaining time

Result is calories

With a partner : You go, I go

40 Burpee Box Jump
30 Snatches @50/35kg
40 Burpee Box Jump
30 Clean and Jerks @50/35kg
40 Burpee Box Jump
30 Thrusters @50/35kg

Rx+ @ 60/40kg

Timecap: 25 mins

DT
5 rounds for time
12 Deadlift 70/50
9 Hang power clean 70/50
6 Push press 70/50

Cooldown,intervalls or someting else

AMRAP 30:
20/16cal Row
7 Strict chin-ups

Even though this is an AMRAP, take your time with rowing (recovery pace) and try to go unbroken with the chin-ups.
Post total number of pull-ups.

For about 30min:
5+5 Banded (below the knee) tempo squat 3232
5+5 Banded (hips) tempo squat 3232 with 2-3s pause at 45°
10+10 1-arm KB bottom up arnold press
20+20 Banded side steps
10 Blackburn for scap mobility. Use DB/KB on both sides.

Deadlift 5 RM,

-> then 5 x 90%, 5 x 80 %, 5 x 70 %

Build it #12

3 rds for quality

Alakroppa
Lunge (10 toistoa/puoli)
rest 30 sec
hip thrust 10 reps
rest 30 sec
Banded pull through 20 reps
rest 60 sec

Yläkroppa
Single arm row 10/ puoli
rest 30 sec
Strict press with barbell 10 reps
rest 30 sec
Triceps with band 10 reps
rest 60 sec

Loppuun core:

Abmat sit up 3x15-20 reps

WOD:

In teams of 4

3 rounds for reps

Max rep double kettle bell press

Max rep strict pull ups

Max rep kettle bell front squat

Max rep strict leg raise

(20 min time cap)

SOME Amrap´s

AMRAP 2

14 GTOH @ 60% snatch
6 bar over burpees

rest 2 min

AMRAP 3

12 GTOH @ 60% snatch
8 bar over burpees

rest 2 min

AMRAP 4
10 GHTOH @ 70% snatch
10 bar over burbees

Rest 2 min

AMRAP 2

8 front squat @ 50% back squat
3 HPC @ same weight

rest 2 min

AMRAP 3

6 front squat @ 55% Back squat
2 HPC @ same weight

Rest 2

AMRAP 4

4 front squat @ 55% back squat
2 HPC @ same weight
30 du