10 rounds For time

3 power snatches
3 burpees over the bar

AMRAP 15
50 Cal erg
40 KBS
30 burpee box jump over
20 push up

3 Rounds:
10 DB floor press
5-10 Pull up/ ring row
-rest 1-2 min between rounds-

3 Rounds:
5-10 V-up
20s. hollow hold

36min amrap
12 Thrusters @20kg
9 FLR Burpees
30 sec isometric hold
Plank, Wall squat, hand stand hold
Alternate isometric exercise each round

A: Snatch 5x2
B: Back squat 3-3-3
C: Strict pull ups 3xMax

2rounds
3x30sec all out rest 3min
15min rest between rounds

30min amrap
12 Kb Thrusters
9 FLR Burpees
30 sec isometric hold
Plank, Wall squat, hand stand hold
Alternate isometric exercise each round

A1: Bench press 3x5
A2: Bulgarian split squat 3set
B: Hang clean pull 4x2
C: Lat pull down 1xMax

Condy 5’EMOM with a twist

5 Power Clean 50-80% max 1RM
10 Push up
15 Air Squat

Try to push each round between 40-50sec.
You can add rounds by feel.

4 kierrosta.

10m ohs lunges 27,5kg db
10 reps GHD sit ups
20m sled push
10 burpee bjo ( yhtäaikaa)

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