4 sets of 6 Front Rack Dips (perform a dip every 10 seconds)
Sets 1-2: @80% 1RM Split Jerk
Set 3: @85%
Set 4: @90%
- Rest 2min btw sets

2-3rounds:

10 snowangel
5+5 glute bridge

8 min jooksul leida kõrge box jump

DL: 10-8-6-4-2 (60%, 70%, 80%, 85%, 90%)
(Touch and go)

2 Rounds of

A. AMRAP 4
10/7 Cal SkiErg
7 Sit-ups

Rest 2min

B. AMRAP 4
12/9 Cal Row
5 Burpee over Row

Rest 2min

C. AMRAP 4
10/7 Cal Bike
7 Wall Balls

Rest 2min

AMRAP 17

Row 15/11 Calories
30 One Arm Kettlebell Swing, alternating
30 Single Kettlebell Push Press
20 Ring Row

10 sets:
20/16cal AB
40m DB Farmers Carry 2x35/25kg
10 T2B
- Rest 0:45 btw sets
Goal: Carry without grips, t2b unbroken

5x8 Seal Rows
- Go by feel
- 2min Rest btw sets

For time in teams of 3, YGIG, divide anyhow:
1500m / 1200m row
150 WB (9/6)
150 db snatch (22,5 / 15)
150 burpee to target

TC: 27

Minute 1 : 3-5 Weighted Chin-Ups
Minute 2 : CrossOvers
Minute 3 : 15/11 Cal Bike