Every 90 sec: 3 rounds
1: 1x Super slow Negative MU from top
2: Ring dips 1xMax reps
3: Ring CTB in hollow 1xMax
+
5rft:
7 power snatch 40/30kg
9 TTB

15 Cal row
15 Burpee
15 Box Jump
15 Wall Ball
5 Rope ascent
Rest 1 min

total 7 rounds

Scale: reps 15 => 10
1 rope ascent = 3 descents

4x2 (110%

10min/station (4x10min), 3min rest between stations!

1. Row(cal)/Shuttle Run (10m)
   1,1, 2,2, 3,3, 4,4,......Reps

2. Box Step Ups (KB 2x 20/12kg)/Target Burpees
   1,1, 2,2, 3,3, 4,4,.......Reps

3. Wall Balls/Turkish Get Ups 24/16kg
   1,1, 2,2, 3,3, 4,4, .........Reps

4. Rope Climb
   10min AMRAP

Result = Reps

3 Round for Quality
5 T2B strict
20m HSW
15 GHDSU (sit up)
15 Back extension (raising legs on a bench)

C2B weighted
4 x 5

Scale:
A) C2B w/o weight
B) Weighted Pull Up
C) Partner assist Pull Up

HSPU&HS walking klo 17.

4x10m
5m ja 10m kohdalla 5takakyykkyä@raskas

Glute ham raises 3 x 10

Samaan vauhtiin raakatyöntö
6x2@20-30%