3[1+1]@100+% pal 2min

Emom 50:
45s ON 15s OFF

1) Kone 1
2) Kone 2
3) Lankkuburpee askeltaen
4) Vatsakierto levypainolla
5) Lapaveto

Complete as many meters as possible in 20 minutes on a machine of your choice

• Bike
• Row
• Ski Erg

AMRAP12
1 bar muscle up
2 single KB box step up, 24kg
2 bar muscle up
4 single KB box step up, 24kg
etc....

Deadlift
1x10, 65%
1x10, 70%
1x5, 80%
1x5, 85%

4 Gigaset of:
15 Banded Tricep Extensions
10 DB Bicep Curls
5-10 GHD Back Ext. + 30sec Sorenson Hold + 5-10 GHD Back Ext.
- Rest 1-2min btw sets

EMOM x 10

power snatch + hang squat snatch (60-70%, BE FAST!!)

5rounds:
30 DU
12 Db snatch@22,5/15kg
10 ttb

Start every 3min

For time:

1,000-meter row
Then, 5 rounds of:
25 pull-ups
7 push jerks

♀ 85 lb. ♂ 135 lb.

Post time to comments.

Back squat 3x12 reps