Time 10min
45m run
Air squat x6-8
Push up x3-6

Rest 3min

Time 10min

Slam x8-12
V-up Alt leg x4-8
Superman x4-8

Eilinen/lepo

EMOM X 30'
1- 12/8 AS Kb 32/24
2- 10/8 Toes to bar + 4/6 Alt Kb snatches
3- DB COMPLEX
4- 10/8 box Jumps + 4/6 pull Ups
5- rest
* DB COMPLEX :
5 hang power clean 2×15/10
5 Front squat
5 push jerk

25 kierrosta aikaa vastaan:

• 10cal SkiErg
• 10 käsipainotempaus (N 15kg / M 22,5kg)
• 10cal BikeErg
• 10 ilmakyykky

AMRAP 15

5 x parallette pass through
10 x squat
10 m seal walk
10 x seated dumbell shoulder press 2x12,5kg
5 x strict T2B

Bench press 6x3x65%

Deload

AMRAP 7 teams of two

Toinen tekee toinen huilaa (24/36)

10m walking lunge
7 kb front squat
7 kb deadlift

2 sets for time

20 maastaveto
20 tangon yli hyppy
20 raaka rinnalleveto riipusta
20 tangon yli hyppy
20 etukyykky
20 tangon yli hyppy
20 ylöstyöntö

20 Dips
30 Push-ups
7 Pull-ups

7 rounds for time:
10 ttb
10 burpee pull up
10 russian kb swing 24kg

time cap 20min