AMRAP 10 min of:
Body blaster:
- Burpee + 2 toes to bar + 3 strict pull-ups + 4 Chest to bar pull-ups.

Por parejas:
For time (45 min cap time):
- 200 DU.
- 100 Hollow Rocks.
- 200 Jumping Jacks.
- 100 Air Squats.
- 200 DU.
- 100 Push-Ups.
- 200 Jumping Jacks.
- 100 Box Jumps 24"/20".
- 200 DU.
- 100 Pull-ups.
- 200 Jumping Jacks.
- 100 Wall ball shots 9/6 kgs.

10 rounds for time
10-9-8...3-2-1x reps of
Front Squat (rx 60/45kg)
Burpees

Lepo. Kävelyä ja vaikka boksille tekemään pitkä romwod, myös kyykkääjät

1min. 10 Air Squat
2min. 10 Push-up
3min. 10 Horizontal pull
4min. 10 T2B
5min. 10 Air Squat
6min 10 Push up

Even: 10 KB Swing 16/8kg
Odd: 5 Box Jumps

Practise Hang Power Snatch
5x3x40%

Practise Overhead Squat
Overhead Squat 5x3x40%

7 rounds for quality
7 hang power snatch 35/25
7 OHS
7 C2B (pull ups / jumping pull up

“OPT Repeatability Test”

3 rounds, at 100% effort:
Row 250m
10 Kettlebell Swings 70/53lbs
10 Burpees
10 Kettlebell Swings 70/53lbs
10 Burpees
10 Kettlebell Swings 70/53lbs
Row 250m
Rest 12 minutes between rounds.