EMOM 15min
3 RV + työntö
3 Burpee

7min amrap
5 työntöä 80/50kg
5 boxia

For time:
100 x sit up´s

(Movement standards: shoulder blades must touch the floor at the bottom and shoulder line must pass the hip line at the top)

72.5% x 8, 77.5% x 6, 82.5% x 4 or more

4 rounds:
10 Front Squat (70/50kg) bar from the ground,
10 Strict Pull-Up/C2B Pull-Up.
Time Cap 16min.

In Pairs:

Both perform 5 times each movement

30 sec max effort row
30 sec REST
30 sec DU´s max effort

Score is = Calories+ DU´s

20 intervals, 60 sec of work and 20 rest;

1 min Row
1 Min AMRAP of 5 Thrusters & 5 burpee over bar

For time :

20 Pull-Ups
40 Air Squats
Run 400m / Row 500m
15 Pull-Ups
35 Air Squats
Run 400m / Row 500m
10 Pull-Ups
30 Air Squats
Run 400m / Row 500m

TC 12

5x3 Power Snatch

• Build up to max weight

5x 3-position Snatch (hi-hang, hang, floor)

• Build up to max weight