Rx¨d
For time:

75 DU
7 rope climb
75 DU

Scaled
For time:

50 DU
5 rope climb
50 DU

45 min PK
800m jog
HBH 30s
Rubber band deadlifts x15
box stpe overs x 10
20 cal row
10s+10s one arm hang
10 side squats
10 sots press with broom stick
5 min bike
100 rope jumps

AMRAP15

In 15 min:

2 x
2K Row
40 GHD

Max reps DB snatch the rest of the time!

*your score is the amount of db snatches

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Hollow or Tuck Hold
MIN 2 - :45 Alt. 90-90 Hip Rotations
MIN 3 - :45 Rebound Pose

AMRAP 12

9 Box Jump Overs
6 CTB
3 Power Snatch 60/42,5kg

• Settle into a steady pace on the box jump overs. This should be our pacer in this workout.

• Lets shoot for 1-2 set on the CTB.

• The power snatches can be performed as singles to TnG. Choose the strategy that keeps your moving.

Valitse keppi/painotanko/tanko - sellainen kuorma, jotta liike säilyy laadukkaana alusta loppuun!

5 rounds:

10 SNATCH PUSH PRESS
10 BACK SQUAT JUMP *väline niskassa
10 OHS
10 SNATCH DEADLIFT
10 SNATCH THRUSTERS

Rest between rounds 2min

TimeCap: 25min

For time
50 DU / 100 SU
30 air squat
24 sit up
16 push up
8 pull up

Scale number of DUs so, that they can be completed in max. 5 sets.
TC: 7.

30-60 minutes bike
60-90 minutes walk
20-30 minutes Swim
30-40 miutes Jog

Deadlift 1RM