For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

W: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box

Time cap: 20 min.

AMRAP 5
30 Double-Unders
10 DB Snatch @22,5/15kg

• Rest 1:00

AMRAP 5
15 Burpees
10 KB Swings @32/24kg

• Rest 1:00

AMRAP 5
Find your 1-rep max Clean

5 x 3 deadlift
- leave 1-2 reps in the tank
- rest 3-4 min btw sets

Mitä treenasit?

*EMOM 16

1 Minute : Max Reps Bench Press @ 70% 1 RM OTD
2 Minute : 15/11 Calories Row
3 Minute : 30 Double Unders
4 Minute : Rest

Score : Total Reps Bench Press

5 Rounds
Pinch grip carry 30s (2 x 20/15kg)
Rest 30s
Weighted hanging tuck hold 30s
Rest 1min

For time :

21-15-9
Burpees to Target
2-4-6
Wall Walks

TC 7

3 x 2min, 2min lepo

5-10 leuanveto/rinta tankoon
20-30 tuplanaruhyppy
max cal laite

4 Rounds

Every 1:30
10 Inverted Row
10 Double KB Front squat

AHAFA

Warm-up:

• 10 minutes of foam rolling
• 10 min light row/run/bike

3 rounds for quality:

• 3-5 skin the cats
• 10-15 wall squats
• 15-25 hollow rocks

And then:

• 3x10 Overhead squat light weight
• 30-50 reps hip extension or wide stance good morning