3 on : 2 off (30 Mins) 6 Rounds

A. 18 hang kb snatches 24/16kg 9/9
20/15 Cal Row
Max t2b

B.
15 HSPU
20 box jumps
Max burpee Ring Mu ( scale to bar Mu, c2b or pull up)

Post total reps of t2b + burpee Mu to WODconnect

Kipping pull up technique

Working 2 min AMRAP of 2 on and 2 off: 36 mins
A. 15 Burpee box jumps + power cleans 50/35kg
Rest 2 Mins
B. 50 DU's + Max c2B
Rest 2 Mins
C. 20/15 Cal Row max db snatch

3 Rounds ( record the reps at the end and add breakdown)

10 Min EMOM
3x squat Clean @60-70%

15-12-9:

• thrusters (42,5kg/30kg)
• toes to bar
• kettlebell sumo deadlift high pull

Etukyykky 3,3,2,2,1,1

Nousevat painot.

On The 2:30 x 5 Sets:

1 Set : 80-90%
2 Set : 70-80%
3 Set : 60-70%
4 Set : 50%
5 Set : 50%

Of Unbroken Set. Use same modification.

3 x 4min töitä/4min lepo

max toistot leuanveto/rinta tankoon
10 yleisliike tangon yli
max cal laite

Tarkoituksena painaa kierrokset korkealla intensiteetilla ja pitkä palautus

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Post Tabata score for each exercise to comments and total for final score.

4-8 bar MU
12 kipping hspu
8 front squats 60/40kg
Rest 1 Min between rounds

TC 20 Mins