For time:.

4rounds:
15/10cal echo
15 heavy kbs @32/24kg
30+30m s.a farmer carry

Scaled:

3rounds:
15/10cal echo
15 kbs@24/16kg
30+30m s.a farmer carry

Target under 8min, Timecap 12min

AMRAP 10

5 power clean@70/50kg
10 ttb
15 push up
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.
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SCALED AMRAP 10

4 power clean@50/35kg
8 ttb
10 push up / box push up
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.
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Tavoite tasainen ja reipas tahti, cleanit kannattaa tehdä nopeina ykkösinä ja pyri pilkkomaan ttb ja push up fiksusti, jotta pysyt liikkeessä koko harjoituksen.

FOR TIME:

2rounds:

30 Db snatch@22,5/15kg
2 rope climb
20 ttb
2 rope climb
30m s.a Db oh lunge (15+15m)

rest 3min between rounds

TARGET UNDER 6MIN PER ROUND, TIME CAP 9MIN PER ROUND
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.
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SCALED FOR TIME

2rounds:

20 Db snatch@22,5/15kg
1 rope climb
10 ttb
1 rope climb
20m s.a Db oh lunge (10+10m)

rest 3min between rounds

TARGET UNDER 5MIN PER ROUND, TIME CAP 7MIN PER ROUND

For time:

40cal bike erg
40 high box jump / Scaled box jump over
40 wallball @20/14lb.

Target under 6min, Time cap 7min

EMOM x 32-40

1) bike
2) row
3) ski
4) 20-50 DU

TARGET PK2 - EASY VK / work time 40-50s

EMOM x 8-12
1) machine
2) 5-10 snowangel + plank hold
3) machine
4) 5-10 kip swing + v-up

EMOM x 8-12

1) machine
2) 5 snatch gripdeadlift + 5 jumping snatch + 5 hang snatch
3) machine
4) 5 kangaroo squat + 5 OHS

For time:

120 DU
40 wallball
10 bmu (OR 20 C2B)
40 wallball
120 DU
.
.
Scaled For time:
90 DU
30 wallball
15 c2b/ OR pull up
30 wallball
90 DU

TARGET UNDER 9MIN, TIME CAP 12MIN

FOR TIME

2rounds:

60 DU
40/30 echo calories
20 burpee box jump over
5 wall walk

Rest 5min between rounds

TARGET UNDER 16MIN, TIME CAP WITH REST 22MIN

3-5sets:

15/12 bike calories
5 hang power clean@60/40kg
5 bmu / c2b / pull up
5 hang power clean@60/40kg
15/12 bike calories

2min rest between sets