For time:

• 100 double-unders
• 50 calorie row
• 25 step-ups, 24/20 inch, 20/15 kg

Scaled version:

• 100 single unders
• 50 calorie row
• 25 step-ups, 20/12 inch, 15/10 kg

AFAP
800m Run
21 Power Cleans 50/35kg
21 Pull Ups
400m Run
15 Power Cleans
15 Pull Ups
200m Run
9 Power Cleans
9 Pull Ups

10min AMRAP
8 wall ball
8 box jump

1. EMOM x5: 10s. ON / 50s. OFF
2. EMOM x5: 20s. ON / 40s. OFF
3. EMOM x5: 30s. ON / 30s. OFF
4. EMOM x5 40s. ON / 20s. OFF

DL: 3x5

EMOM 30min:

1. 5 C2B + 10 Push up + 15 Air squat
2. 15 Burpee

6 x 20s on/40s off
Run or sledge push with light weight.and as fast as you can.
-1min rest-
6 x 20s on /40s off
Burpee
-1min rest-
6 x 20s on/40s off
strict chin/pull ups

otm 10
2-pos clean and jerk (hip, knee) 60-65%:sta liikkeelle (2-3 x 1 rep @85%+)

otm 10
hang squat snatch 60-65%:sta liikkeelle (2-3 x 1rep @ 85%+)

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