15 Min

2K Row
Remainder of time
AMRAP
15 Russian KB Swings
12 Burpees to Target
@32/24

500m row
1x 5 of each movement
deadlift
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean
press in split
dip&drive
thrusters
clean & jerk

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Part A)
3 Rounds - 2min AMRAP - REST 3min
12 DL
10 Hang power cleans
8 Shoulder to overhead
Max burpee box jumps (24/20")

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(REST an extra 2min after last round - 5min total)
Part B)
3 Rounds
8 Front Squats
12 Handstand pushups
400m Row
REST 3min(REST an extra 2min after last round - 5min total)
Part C)
30 Front rack lunges for time
*Every drop: 15 cal bike/Row

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• 50/40kg
• BB work UB

3 rounds for time:
20/16cal AB
40 DU
20 T2B

3-4 rounds:
10 Ring Pushups
10 Underhand Barbell Row
10 Banded Tricep Extensions
10/10 SA Ring Row
10 Banded Tricep OH Extensions
10 Incline DB Hammer Curls

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!!