10 Thrusters @45/33kg
15 Bar-Facing Burpees
20 Thrusters
25 Bar-Facing Burpees
30 Thrusters
35 Bar-Facing Burpees
30 Thruster
25 Bar-Facing Burpees
20 Thrusters
15 Bar-Facing Burpees
10 Thruster

EMO2M: 2 Rope climb

TC: 36'

Find a heavy 1 in 20min.

3 ROUND FOR TIME OF:
10 THRUSTER 60/40 40/25
15 KB A. SWING 32/24 24/16
10 BURPEES OVER THE BAR

"DEATH BY"
ODD: FRONT SQUAT 60/40 40/25
EVEN: BOX JUMP OVER

"NANCY"
5 ROUND FOR TIME OF:
400MT RUN
15 OVERHEAD SQUAT 40/30 30/20

”DB inferno”
For time
30 Alternating DB C&J
2min rest
21-15-9
SA DB thrusters
Pull ups
Switch arm as you see fit
2min rest
60 alternating DB snatch
2min rest
21–15-9
SA DB suitcase DL
Burpees
Switch arm as you see fit

For time:

35 GHD (50 ab mat su)
15 Squat clean (power clean+front squat)
25 Bar MU (25 burpee pull-up)
15 Squat clean (power clean+front squat)
35 GHD (50 ab mat su)

20min AMRAP:

8 rounds: 5,10,15
4 rounds: 10,20,30
2 rounds: 20,40,60
1 round: 40,80,120

*strict pull-ups, push-ups, air squats

3 rounds / you go, I go
*split as needed

50 Cal bike erg
50 T2B
50 DU
50 WB
50 Ab mat sit-up
50 Burpee

50 Wallball (20/14lbs)
40/30 Bike/Row (cal)
30 Deadlift (100/70kg)
20 Strict HSPU

• Ohjeistus:
• Tangon tulisi olla sellainen, että kykenisit tekemään mavet 5-15 sarjoissa.
• Suklaa HSPU tarvittaessa kippaa alla liike.
• Toistot voit tiputtaa esim. : 40-30-20-10.
• Tavoite päästä n. 2 kierrosta.