10 min AMRAP

5+5 cossack squats

5 strict pull ups

15 hollow rocks

Otm 30 (20sec on/40sec off per liike)
min1 hspu´s
min2 pull ups/c2b
min3 ring/bar mu/ring dip
min4 double unders
eli kiertona läpi 6 kierrosta yht.

1. OHS (10s. pause): 5x1 (climbing)
2. Snatch balance: 4x1 (climbing)
3. High hang squat snatch: 3x1 (climbing)

(Climbing = add weights in every sets)

otm 15 : Power snatch @ 50-90% (5x1 75-90%)

5 x 40 m Sled Sprint, rest as needed. Light sled, full speed.

A.
Three sets of:
Deadlift x 6-8 reps

B.
In teams of two, 10 rounds:

1. 200 meter row
2. Dumbbell Ground to Overhead x 10 reps
3. Burpee x 10 reps

Alternate task!

Complete as many rounds as possible in 15 minutes of:

• 155-lb. squat cleans, 5 reps
• 5 burpees, jumping over the barbell

5x75%, 3x85%, 1x95%+

For time :
30 clean jerks @ 70% of 1 rm c n j.

otm 10
odd min: 5 kb long cycles
even min: 5 sumo dl @ 70-75% of 1 rm dl.
merkkaa kuula painot 1-5 riville ja sumo dl painot 6-10.