EMOM 40 min
Pull-up
DB snatch
Row/ski
Wall ball
T2b

Oddx3/same weight
Evenx1/build up

Bench press 5x2

Amrap 3'
50 double under
21 bar facing burpees
Max effort power clean 50kg
Rest 3'
Amrap 3'
50 double under
18 bar facing burpees
Max effort power clean 60kg
Rest 3'
Amrap 3'
50 double under
15 bar facing burpees
Max effort power clean 70kg
Rest 3'
Amrap 3'
50 double under
12 bar facing burpees
Max effort power clean 80kg
Rest 3'
Amrap 3'
50 double under
9 bar facing burpees
Max effort power clean 90kg

Amrap 20
20 wallball 12kg target 2.5m
20 power snatch 35kg
20 box jump 60cm
20 push press 35kg
20 cal bike

For time
12 ring mu
12 squat snatch 35kg
2' rest
9 ring mu
9 squat snatch 40kg
2'rest
6 ring mu
6 squat snatch 45kg

Max unbroken reps:

1. Strict pull ups
2. Kipping chest to bar
3. Toes to bar
4. Handstand push ups
5. Douple unders

Result: number of reps together

6 rnds EMOM
10 assault
12 Wall ball
10 row
10 pull-up
10 box jump
10 ski
7 snatch
Rest

Tempaus taskuilta+ polven alta + lattiasta

8x(1+1+1)@ 70-85%

Snatch balance + valakyykky

7 x (1+1) @ nousu max.

Esikevennetty boksi hyppy 30kpl

Penkki sotilastyylillä ja 3x10 Pull Up