EMOM 1 x 12 mins
Min 1: 15 wall balls
Min 2: 12 TTB
-3 min rest-
EMOM 2 x 12 mins
Min 1: 20 Walking Lunges
Min 2: 15 push press

FOR TIME OF:
12-10-8-6-4-2
DOUBLE DB C&J 22.5/15 15/10
24-20-16-12-8-4
C2B

5 kierrosta:
Power clean + kyykky + 2 split jerk
6 kierrosta:
2 power clean + 2 split jerk

8rft:

250/200m row
32 DU
16 push ups
8 Strict pull ups

1 min work/ 1 min rest
4 rounds
80 cal Row
40 Burpee over the box

TC: 36'

Switch partner every minutes

A,
Snatch 1 RM

B,
CL and Jerk 1RM

C,
Run 5 km

This is an all out effort for time.

For time
600 m run
30 stoh 50 kg
5 ring mu
400 m run
20 stoh 50 kg
3 ring mu
200 m run
10 stoh 50 kg
1 ring mu

AMRAP 13' OF:
13 WALL BALL
13/10 CAL BIKE OR 20/15 CAL ROW

For calories

10x 20sec sprint/40sec rest

On a 10-minute running clock

• 2 minutes of sit-ups
• 2 minutes of squats
• 90 seconds of sit-ups
• 90 seconds of squats
• 1 minute of sit-ups
• 1 minute of squats
• 30 seconds of sit-ups
• 30 seconds of squats