120 alternating dumbbell snatches for time 22.5/15
5 burpees at the top of each minute

20 minutes of:

6-8 Strict C2B
10-12 Ring Dip
:30 L-Sit Hold on KB`s
13 Biceps curl, Barbell

rest 1:30 btw rounds

3 x 3 (slow negative part)

For time:
1000 m bike

5 rounds:
20 thrusters 30 kg
15 bar over burpees
10 cal ski/row
10 pull-ups

1000 m bike

Hang Squat Snatch (above knee) + Hang Squat Snatch (under knee)

8 x (1+1) @ 65-80%

SO 2:00

Hang power Clean (Above knee) + Hang Squat Clean (Under Knee)

8 x (1+1) @ 65-80%

SO 2:00

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 pvc pass thru
10 pvc good mornings
10 halo
:30 sec samson per side

PWR(12)
2 strict press on the minute for 8 mins

WRK(25)
15:00 WRK 3:00 rest
200m run
10 goblet squats 53/35 or 70/53
10 push ups or strict hspu

then

:35 WRK :25 rest x7
burpees

Score = reps

Finisher
50 double crunch
1:00 min quad stretch

AMRAP 12min

2 RMU/BMU
4 Hspu
8 KB swing

Rest 5 min then

Tempaus, 3 sek pause puolessa sääressä
1x70%, 1x75%, 3x1x80%

Rive, 3 sek. pause puolessa sääressä + työntö
1+1x70%, 1+1x75%, 3 x (1+1)x80%

Etukyykky 1x5x70%, 1x4x75%, 3x3x80%

3Kierrosta

10-15 jalannostot riipusta
12+12 Kulmasoutu

4 rounds for time of:

• 30 GHD sit-ups
• 30 hip extensions
• 100-ft. handstand walk