38 minutes Quality & Easy pace

8 Manmaker
15 Strict Leg raise
I 15 - Y 15 - T 15
15 SLDL with KBs or DBs
Row 500 or Bike 1000m
50 Sit Ups
30 GTOH, 15/10kg plate
1:30 Plank Hold

3 kierrosta

30 seinäpallo
15 varpaat tankoon
5 maastaveto 110/70kg

Aikaraja 10min, skaalaa paino/toistot/liikevariaatio siten että pystyt liikkumaan ilman pitkiä taukoja

AMRAP 12

1 Squat Snatch
3 Clean & Jerk
30 DU

@70/55kg

Max toistot @85% lattiapenkkipunnerrus 3RM.

For time with partner

Part 1:
Row 60 calories. Emom 3 burpees

Part 2:

35 One arm Devils press.3 Emom Wallball 9/6kg

Athlete A perform first complete section 1. After that athlete B. Then moving Part 2.

2x3 reps @75-80% and 2x3 reps @80-85% of 1rm
rest 1-1,5 min bwn

3 rounds of :
3 reps @ 50-55%
2 reps @ 60-65%
1 rep @70-75%
Hit singles every 8-12 sec, change weights and take breath. Then next lifts.
rest 2-3 min bwn rounds

2 rounds
2:00 cardio
10+10 banded side steps
10+10 banded monster walk
10 banded hip bridges
10 banded air squats
then
2 rounds
10 romaniand deadlifts
10 step back lunges (barbell front rack)
10 Front squat with empty barbell
:45 Plank Hold

40min

Buy in 4min

YGIG Burpee

then

Continuously

Row 15/12 Cal
One arm oh walking lunge 5+5m (15/10kg)
L-sit hold 30s
Ring row 10

@ ~60-80%

Snatch with 3 sec pause in the bottom
4x3 75%