Teams of 3

For Time
2 Rounds
30 Bar-Facing Burpees
30 Hang Squat Cleans @42,5/30kg
30 Toes to Bar
30 Thrusters @42,5/30kg

150/100 Calorie Row

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans @50/35kg
30 Toes to Bar
30 Thrusters @50/35kg

150/100 Calorie Row

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans @60/42,5kg
30 Toes to Bar
30 Thrusters @60/42,5kg

Timecap : 30 mins

Partner A&B start the 2 rounders and C the rowing! You can rotate each other as you wish but you need to complete the row before moving on to the next 2 rounder! Same goes for the middle part! After the row is completed , the 3rd person can help to finish the 2 rounder or the other way around!

HAVE FUN!

AMRAP 15
6 Hang Power Snatch
9 Bar Over Burbee
12 Pistol Squat
@ 30/ 42,5kg

• 2min.: Row/Bike/Run

• 1 rnd:
  6 Squat + twist
  4+4 Scale + stretch
  4+4 One hand bridge

• 1min.: Row/Bike/Run

• 2 rds:
  6 Back squat
  6 Good morning
  6 Reverse lunge

• Mobility...

EMOM 16
a, 2-3 wall climb
b, L- hang x 30 sec
c, ring support hold x30 sec
d, KB farmer carry heavy 30m

Strict HSPU 8x3
Power clean 5x2

"21-15-9-9-15-21 Reps For Time

Deadlifts @100/70kg

Burpees

TC :15'"

Eilinen/Lepo/ 60 min PK lenkki.

5 Rounds:
400m Run
5 Snatches
5 Bar over burpees

Weights:
M: 40, 45, 50, 55, 60kg
W: 29, 32, 35, 39, 42kg

Rest 5

5 Rounds:
400m Run
5 GTOH

Weights:
M: 70, 75, 80, 85, 90kg
W: 49, 52, 55, 59, 62kg

EMOM3 x 5

10 x Air Squat
10 x T2B / polvennostot / sit ups
10 x SLAM

Saa revitellä jos kulukee! :)

5 rounds:

5 x Push Press 50 - 60 %
10 x Sit Up (pikku lisäpainolla, 2-5 kg)

Rest 2-3 min