5 rounds for weight
complex
2 deadlifts
2 hang cleans
2 STOH
2 back squats
2 lunges

7 Min AMRAP

1 Power Snatch
1 Overhead Squat
2 C2B Pull Ups
2 Power Snatch
2 Overhead Squats
4 C2B Pull Ups
3 Power Snatch
3 Overhead Squats
6 C2B Pull Ups
etc..
@52.5/35

14 min yhdellä käsipainolla

8 Maastaveto
6 Rinnalleveto riipuusta
4 Työntö
20 hyppy levypainolle

5 Kierrosta aikaa vastaan

10 Lankkuburpeeta
12 Kp/Kk Vala-askelkyykkyä (6+6)

3 rounds

1:00 row
10 kb swing
5 push ups

1:00 Pass Through
1:00 Around worlds
1:00 Lats Stretch
1:00 Active Spiderman
1:00 Pigeon pose / side

The goal is to get exactly 200m on the BikeErg (display).
Write down your score on whiteboard, do your penalty calories and back in line and wait for your turn to go again. The person who has the most exact 200m in the 15 rounds wins.

Penalty
+/- 0-3m (from 200m) = 6/3 Cal sprint Echo bike/ SkiErg
+/- 3-7m (from 200m) = 7/4 Cal sprint Echo bike/ SkiErg
+/- 7-10m (from 200m) = 8/5 Cal sprint Echo bike/ SkiErg
+/- 10m or more (from 200m) = 10/Cal sprint Echo bike/ SkiErg

Bonus:
10 Rounds
30 seconds ON / 15 seconds OFF

EMOM x 21

1) run (150-200m)
2) 10-16 Db snatch(5+5 etc.)
3) 10-20 mountain climber

10 Rounds For time

3 Thrusters 60/42,5kg
3 Bar Muscle Ups

( 7 - 10 ) TC 10

lower body focus.
5 Rounds
10/10 Bulgarian split squat
10 tempo air squats 3330 don't extend at the top

10 Min Emom
AMRAP air squats
7 burpees each min. Start with burpees