A: 5rounds, 60sec on, 60sec off
4 double kb dead lifts
10 double kB clean
6 double kb thrusters

B: Row 3x1000m, rest 1:1

For Time:
Bar Muscle Ups 15 reps
1:00 rest
Bar Muscle Ups 12 reps
1:00 rest
Bar Muscle Ups 9 reps

Team of 2

10-20-30-40-50
Snatch 50/40

Burpees Over the Bar
Chest to Bar

70s on/ 170s off
20s AirRunner or AssaultBike
6 TNG Dumbell snatch
+ AMRAP Burpee (jump 10cm to target)

Go hard with runner or bike, dumbell weight M: 35-25kg F: 25-15kg. For the dumbell, it should be heavyish, but you need to be able to go TNG ( change hand on the way down) and go fast on dumbell.

"Vähän niinku holleyman muttei kuitenkaan"

30 RFT

5 C2B
3 Strict HSPU
1 snatch 70/50/35kg

TC 40

5 Super Sets

10 -15 Triceps press one Dumbell behind neck
15-20 Strict TTB

Rest as needed btw sets.

ps metukka ekana

Penaa ja Ojentajaa!!!

Bench Press 5x5@AHAP

SO 3:00

50min Recovery:
Kortteli kävely tai tosi kevyt hölkkä
40-35-30-25-20..
Cal row,ski (low damper)
...aina väleissä aita kävelyt lonkat auki...
Bear crawl
Crab walk
Spider man walk

Back Squat

12-10-8-6-4

Send Off 3:00

Result total kilos

Front box squats, full sit down