46 min amrap

4 x 21-15-10

1. Echo bike cal-snatch-pullup
2. Row calc&j-ttb
3. Ski cal-thruster-pushup
4. Du-DL-burbee

Barbell 46 kg.

Build to heavy single in 15 minutes on each movement.
Starting with barbell x 5-10 reps and add weight, go down by reps 5-4-3-2-1-1-1. You have 3 attempts for each lift for the singles.
Score is total weight of all 3 movements.

CrossFit Total 2
Squat Clean
Bench Press
Overhead Squat

WORKOUT
10 min emom
10/8 calories of Air bike (sprint first few seconds then settle it to mod/fast pace. not all out)
Put the average time on result area

15-12-9 cal
Bike erg
Ski erg

Remaining time - AMRAP row

Score - calories

For time
10 rounds
1 round di Nate
200m run
3 cluster 60kg
1 round di Nate=2 ring mu 4 hspu 8 kettlebell swing 24kg)
Time cap 30'

For time
200m run 21 power snatch 35kg
200m run 18 power snatch 35kg
200m run 15 power snatch 35kg
200m run 12 power snatch 35kg
200m run 9 power snatch 35kg
200m run 6 power snatch 35kg

EMOM12
1. 6/6 Kahvakuularinnalleveto
2. 6/6 Kahvakuulakyykky
3. 6/6 Kahvakuulavauhtipunnerrus
4. Lepo

16 burbee
24 Thruster @35/50kg (w/m)

24 Pistol Squat
32 KB@24/32kg Snatch (single arm)

32 Chest to Bar (skaalaus PU)
64 DU
Painoliivin kanssa (kovimmat😜)

Timecap 12’
Masters 20’

10 MIN AMRAP

• 3/6/9/12….. Ring rows
• 3/6/9/12….. Pushups

Bar muscle up max reps unbroken.