Every 5min, 4 rounds
12 toes to bar
20 DB hang snatches alt.
400m run/500m row
* -lepoa pitää jäädä vähintään 90s kierrosten väliin
-skaalaa tarvittaessa juoksu 300m ja soutu 400m*

30s on - 30s off for 5 rounds:
a) Toes to rings / single leg alt. toes to ring / feet-against the wall v-up
b) banded pistol squat / foot behind ankle pistol squat
c) dip between boxes
d) rope climb / ankle lock / lying-to-standing
e) rest

FOR TIME:
2-4-6-8-10-12-14-16-18 -20-22
wall ball @9/6kg
abmat sit ups

20m min amrap HR @75% of max hr
40 cross overs
20 cal row
20 air squats

AMRAP20:
45 SU / 20 DU
16 kb hang clean
8 goblet squat
- Rest 1:1 after each round

3 rounds for max calories:
-20sec assault bike (ALLOUT!!)
-3min rest

*this should be ALLOUT effort right from the first 20sec!!

8 Sets :

Set 1 : 1 @ 65%
Set 2 : 1 @ 70%
Set 3 : 1 @ 75%
Set 4 : 1 @ 78%
Set 5 : 1 @ 81%
Set 6 : 1 @ 84%
Set 7 : 1 @ 88%
Set 8 : 1 @ 91%

Rest 2:00

-5sec lift and 5sec descent
*2min rest

-2 clean pull + hang power clean
*build to heavy

Valakyykky 10x3 korottaen