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.

For time

27/21/15/9/3
- cals rowed
- thrusters 40kg

AMRAP 15 min of:
- Max number of series unbroken of:
- 12 Kb Swing RxC 32/24 kgs - Rx 24/16 kgs - Sc 16/12 kgs.
- 12 Gob Squat.

If you touch the ground with the Kb, must do 1 round of Cindy (5 PU, 10 PsU & 15 air squats).