In 15 min window:
200 DU
20 C&J 60/45kg
200 DU
20 C&J 60/45kg
max. kcal row/ski/assault

Rest 5 min

In 15 min window:
18-15-12-9-6-3
Thruster 30/40kg
Power Snatch 30/40kg
Pull-ups
max. kcal row/ski/assault

Rest 5 min

In 15 min window:
100 OHS 30/40kg
Every time you drop do 7 Bar-over burpees
max. kcal row/ski/assault

For time in team da 3
500 m synchro run
120 double kb clean ( 2 kb da 20 kg )
500 m synchro run
120 kb swing 24 kg
500 m synchro run
120 double kb lunges ( 2 Kb da 20 kg )
500 m synchro run
120 hang kb snatch 24 kg
500 m synchro run

Le rep con il kb vengono fatte da due componenti alla volta ,obbligatoriamente 10 rep persona, il terzo componente effettua 40 du e aspetta in plank position che gli altri 2 arrivino a 40 rep

Squat clean maasta + pa + jerk

A. 3 x 1 + 2 + 2 (6-8 rpe)
B. 3 x 1 + 1 + 2 (7-8 rpe)
C. 3 x 1 + 1 + 1 (8-9 rpe)

Etukyykky

A. 6 x 3 (7-8 rpe)

For time in team da 3
25 synchro burpees
90 overhead squat 40 kg
50 synchro push up
90 push jerk 50 kg
75 synchro sit up
90 hang power clean 50 kg
100 synchro squat
90 deadlift 65 kg

3 x

8 kippi renkailla
5 hollow to turn over
4 jumping muscle ups

sen jälkeen 10 min aikaa, harjoittele ring MU

TAI

10 min EMOM
Joka alkava min
*Odd 2 x negative MU
*Even 6 strict chest to bar (banded)

3 x 4 min EMOM

1. 3 Strict HSPU / negatives
   6 strict toes to bar / leg raises

2. 4 deficit Kipping HSPU
   7 Kipping toes to bar

3.
5 Kipping HSPU
8 Kipping diagonal toes to bar ( 4+4 )

Jos jää aikaa, vatsat !

E2MOM 10 TnG
3 powersnatch
1 squat snatch
2 OHSQ

Emom 20
1 minuto kb swing 24 kg
1 minuto box jump 60 cm
1 minuto wb 9 kg
1 minuto burpees
1 minuto rest

Front squat 3-3-3

Back squat x5 @85%