For time:

30/24 cal AB
20 burpee over box 24/20´ (feet and hands touch the top of the box)
10 rMU

Rest 6 min

6 rds:

12/9 cal ab
8 burpee over box
4 rMU

Rest 2min btw rds

The first part (30/20/10) should be done with 90-95% EFFORT. rMU set should be done unbroken or max in two sets, scale down if needed.

The second part should be done with high power output, rMU unbroken.

If you don't have rMU:

Rope climb; First for time: 2-4 rope climb and short intervals 1-2 rope climb

OR

T2b; First for time: 15-25 and short intervals 6-10 t2b

25 min: As Many Reps as Possible

10 burpee box jump/bodybuilder to step up
20 am. KB-swings 24/16 or less
30 WB 6-10/4-6 kg - scale to air squat
400 m run

ygig - you go I go - divide reps

4 rounds for time of:

• 21 bench presses
• 15 pull-ups
• 400-m run

Women: 95 lb Men: 135 lb

Lepoja/ uimahalli

AMRAP 22

18 C2B
5 Hang power snatch 60/45/35kg
3 Ring MU -> Bar mu
500/450 m Row

EMOM 16, Squat Snatch

Minute 1 - 4 : 4 squat snatch 60%
Minute 5 - 8 : 3 squat snatch 70%
Minute 9 - 12 : 2 squat snatch 80%
Minute 13 - 16 : 1 x Heavy Singles

• 5-5-5-5-5 of:
BB Front Squats
5 @ 9 RPE (-5%) (Load Drop)
75% 1RM 5 reps
80% 1RM 5 reps
80-85% 1RM 5 reps
75-80% 1RM 5-5 reps

21-15-9-6-3 reps for time:

Hang Power Clean 50/40

Toes to Bar

Power Clean 1RM