For time:
5 Ring MU/7 bar MU/12 c2b
150 DU
20 Squat Snatch 60/40
150 DU
MU/7 bar MU/12 c2b

Every 3 minutes, for 36 minutes (3 rounds of each):
Station 1 – 25/15 Calories of Assault Bike
Station 2 – 50 Double-Unders + 8/4 Handstand Push-Ups
Station 3 – Run 450 Meters
Station 4 – 20 sit ups + 10 Push Presses (40/30 kg)

Clean & Jerk
65% 3+1
70% 3+1
75% 3+1
80% 2+1 x2
85% 1+1 x3

2 RFT:
25x Deadlift 125/70 kg
25x Box Jump 60/50
25x WBS 9/7
25x Sit up's with KB 16/12 kg
25x Box Jump 60/50
25x WBS 9/7
25x Clean 65/45 kg

EMOM for 10mins:
* 2-position clean (hang+floor) and push jerk after the second clean

AMRAP 6:00
Sets of 3 Unbroken Strict Handstand Push-Up

6 Rounds of:
AMRAP 4:
30/20 Calorie Row
50 DU`s
AMRAP Box over burpees in remaining time
Rest 3 mins between rounds

Clean pull

105%x3x4

Skill prep: TTB, CTB, HSPU

• Gymnastics AMRAP 20min

10 x TTB + CTB
15 HSPU
20 KB swings 32/24 kg
15 carpet-over-burpees
30 DU

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1 TTB + 1 CTB = 1 total rep, alternate movements.

Soutu 1 km
1 min. Lankku
1 min. Naruhyppely
Juoksu korttelin ympäri
30 s- 60s. Roikkuminen
30 s- 60s. Käsilläseisonta