AMRAP 20min:

5 x Pull up
10 x Push up
15 x Air squat

A.1) Muscle snatch + drop snatch + ohs w/ double bounce 1+1+1 ~10min

B.1) Snatch from blocks Above knee
1.) Building weight
2.)8×2 @75%

C.1) Snatch pull from Deficit
8×3 @90%

D.1) Front squat w 1.rep double bounce
1.) Building weight
2.)8×3 @85%

AMRAP 2 x 4

20 Wallball Shots
Max Calories Bike Erg

Rest 1:00

Score : Total Calories

AMRAP 6

7 T2B
10 Wall Ball (6/10kg)

Kyykky 3x82,5%

Penkki 3x82,5%

Maastaveto 3x82,5%

For time:

25 Push up
15 V-ups
10 Burpee

20 Push up
10 V-ups
5 Burpee

3 sets for time:
400m Skillmill Run
500m Row
30 Burpees
- Rest 3min btw sets

For Time:
50 DU
25 Power Cleans 50/35kg
50 DU
25 GHD Sit Ups
50 DU
25 Front Squats 50/35kg
50 DU
25 T2B

E2MOM x 4
Deficit Deadlift x 5
10-20 cm koroke

Warm up
2 rounds
1:30 cardio machine
10+10 reverse lunges
10+10 side plank dips
10 plate good mornings
then
2 rounds
40m front rack carrying or sandbag carrying bear hug
6-8 ring row
6-8 deadlfits

Strenght and conditioning
5 rounds
30-40m front rack carrying / sb carrying
10-15 hardened ring rows
8-12 deadlifts 35-50% = light to moderate weight (add weight)
alt time with partner 1 rounds

Midbody Work
2-3 rounds
8-12 strict knee raises
12-16 alt leg v-ups
rest 1-2 min