4 x 12 rep AHAFA

For Time
3-9-15-21-15-9-3
P.Snatch @45/30kg
Burpee Box Jumps @60/50cm

TC: 15'

Kipping HSPU 4x8
Legless rope climb 6x1

For time

18-15-12-9-6-3

alt db squat snatches 25/20

db box step up over

2min ON/ OFF x4
- 8 power snatch@ 43/30kg
- 8 OHS@ 43/30kg
- max bar over burpees

*post total reps of burpees

Team of 2

0-6'

110/90 Push Ups

1' rest

10' amrap

10 ohs 50/40

10 Toes to bar

1' rest

18' to 24'

110/90 Wall Ball

1' rest

10' Amrap

20 burpees syncro

20 Hang Power clean

2 RFT

1' max cal Bike/row

1' rest

1' max Kb AS 32/24

1' rest

1' max Goblet alt step lunge

1' rest

1' max kb Snatch 32/24

1' rest

Find max. weight following complex in 15 minutes. (ei lähestymisiä, ennekuin kello pyörii)

Power Clean + Hang Squat clean + OHS

Maastaveto 2x80%, 2x85%, 2x90%, 1x95%

Etuheilautus TAI hh kumpparilla 3x12-20

Vap.val. raskas vatsaliike 5x6-12 (situps, jalkojen nostot, voimapyörä...)

Ranskalainen otsalta 5x8

Every 90s for 3 rounds:

1) 8 High Box Jump
2) 8 Push ups with a tap
3) 8 One legged side box jump
4) 8 Side slamball throw