3 rounds for quality
21 GHD sit up
2 rope climb
15 GHD back extension
2 rope climb
90 s double kb front rack carry (2x16kg)

Squat snatch 5x2
Snatch pull 4x3
Front squat 5x5

For time:
50 Wall balls@9/6kg
40 Lateral burpees
30 Pull ups
20 HSPU
10 STOH@60/40kg

4 rounds: 2' on/ 2' off
100 DU
AMRAP Power clean@60/40kg

AMRAP 5

row 15/12 cal
5 Rower over burpees

For time

21 pull ups
21 GHD Sit ups
15 C2B
15 Weighted sit ups
9 Bar Mu
9 TTB

3 rds

15 banded pull down (kepistä ja kumppareista ylätalja)
20 pull apart
10+10 Side crunch kb/db

Tempaus 5x2@75%

Rinnallavedon aloitusasennolla mave + rive taskuilta + rive

(1+1+1)x5x70%

Puolesta reidestä tempaus veto 5x3x100%

Takakyykky 1x3x75%, 1x80%, 1x3x75%, 1x83%, 1x3x75%, 1x85%

Voimatempaus 5 x 3, keskiraskas

AMRAP 30 min with a partner:
100 Calorie Row or Bike or Ski
100 Kipping Pull-ups
100 Burpees
100 Toes to Bar

Goal: 1+ rounds

One person works - split evenly.
Rx+: Chest to Bar Pull-ups

In team of two:
I go you go
3 rnds
20 toes to bar
20 squat snatch 60/40
20 burpes over the bar

AMRAP 13 minutes
Ascending by 1s of:
Bar Muscle ups
Front Squats 60/40