1) EMOM X 10 Minutes:
- Min. 1 - 5 Thrusters @ 95-135/55-95 lbs.
- Min. 2 - 5-8 Burpee Pull-Ups (Competitors - 1-3 Ring Muscle-Ups)

... 5 MINUTES REST...

2) 8 Minute AMRAP:
- 30 Double Unders/60 Single Unders
- 10 Power Snatches @ 75/55 lbs.

... 5 MINUTES REST...

3) 12 Minute AMRAP:
- 5/leg DB Box Step Up @ 50/35 lbs. to 20 inch box
- 5 Pull-Ups (Competitors - Strict Pull-Ups)
- 10 Push-Ups (Chest to floor, full range of motion, every rep)

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 43kg/29kg
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 61kg/43kg.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 83kg/61kg
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 102kg/70kg
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 111kg/79kg
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 120kg/83kg
*If all reps are completed, time cap extends by 4 minutes.

Five sets of (3+3+2)

3 x 10

-Shoulderpress
-Banded pullapart

3x15, GHD

5 Min amrap

• Burbees

Start every minute - do 10 air squats (50 in total)

Score is the total amount of burbees performed

Thruster

Käsilläseisontapunnerrus raakana ja potkulla.

Penkkipunnerrus 7x5x70-80%
Kapea penkkipunnerrus 3-5x8-12
Yhden käden kulmasoutu kahvakuulalla 100 toistoa per käsi, 12-20 toistoa/sarja (naiset)
Kulmasoutu tangolla 100 toistoa, 12-20 toistoa/sarja (miehet)

Jalkakyykky 5x5x50% / sarjojen välissä jännehypyt x 5

Kevyesti vatsaa + alaselkää. Päälle putkirullailua / jumipalloa.

5 rds for quality
20m hs walk
20 air squats