EMOM for 24min:

• 1st: 15 V-Ups
• 2nd: 6-10 C2B
• 3rd: 10-15 Wall Balls (OR 15-20 air squats)

AMRAP 20

10-9-8-7-6-5-4-3-2-1
Pull-Ups
20-18-16-14-12-10-8-6-4-2
Push-Ups
30-27-24-21-18-15-12-9-6-3
Air Squats

DT with rest

5rounds:
12 deadlift
9 hang power clean
6 stoh @70/45kg

rest 2min between rounds

Deadlift

3 x 5 @ 70 - 75%

Go every 3:00

30min AMRAP

10-20-30-44 Kaloria
10-20-30-44 Raakariveä 50/35
10-20-30-44 Tangon yli burpeeta
10-20-30-44 Mavea 50/35
10-20-30-44 Istumaannousua
10-20-30-44 Eturäkkiaskelkyykkyä 50/35

*Liikkeet saa suorittaa missä järjestyksessä vaan.
**Siirryt liikkeestä toiseen, kun kaikki toistot kyseiseltä kierrokselta on tehty.

6 x alkavalla 2 minuutilla

1 maastaveto + 1 rinnalleveto riipusta + 1 rinnalleveto + 1 työntö

6 rounds x Every 2:00 ( Total 24:00 )

2 Overhead Squats + 1 Snatch Balance, moderate weight

Hang Squat Snatch + Squat Snatch, building Heavy

Score : HSS + SN

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

6x3 @ 75%
3+ 75%

For time 27-21-15-9 reps (You go/I go changing every round)

• Row (calories)
• Thruster 40kg/25kg

Person 1 does 27 calories on the rower + 27 thrusters as person 2 rests, then person 2 will do 27+27 as person 1 rests. Go through every round like this.