30 Min EMOM
Alternate
1. 5-8 strict Pull ups

2. 40 Double Unders
3. 10 DB Floor or bench flys 22.5/15 kg
4. 10-15 Ring Rows
5. 10-15 K HSPU

10 DB step overs 22.5/15kg x 2
15 DB front squats
10 DB push press.

TC 15 Mins

Working 90 secs on 30 off; for 26 Minutes
8 db step overs 2x22.5kg/15
12 t2B
24 Wall balls

Find a steady pace, pick up where you left it. This is an AMRAP so record total reps

Strenght and Conditioning (29min total time)
Emom 5
5 Power cleans @60%
rest 1 min
Emom 5
3 power cleans @70%
rest 1 min
Every 30s for 10 times
1 power clean @80%
rest 1 min
Emom 5
3 power cleans @70%
rest 1 min
5 Power cleans @60%

nousiko ennätys?

12 minutes quality:

10 SLDL W/ KB or DB
12 Toes To Post
50 Double Unders/100 Single unders

For time:

21-15-9

DB stoh 2x22,5/15kg
burbee over DB

10! (10-9-8-7...1)
for time (time limit 8 minutes):
clean
sit ups with abmat

12min alkavalla minuutilla
1. 5-10 varpaat tankoon
2. 10 kulmasoutu tangolla, raskas kuorma
3. 10+10 bulgarialainen kyykky kehonpainolla

Deadlift

5 x 8 x 70%. No TnG

Send Off 3:30