3 rounds for quality
1. 15 bench press
2. 15 lantionnosto
3. 30 sec L-Sit hang

EMOM’40
1. 12/10 cal row
2. 8 C2B
3. 40 DU
4. 15 Wall ball 9/6kg
5. 5 C&J 60/40kg
6.Rest

AMRAP 20

5 Handstand Push Ups
10 Single Leg Squat
15 Pull Ups

Every 4:00 ( Starting ) 15 Hang power snatch 35/25kg

• Score reps of "Mary"

bike sprints

10x 20 cal bike erg rest 90s. b/w efforts
- all out effort every time

-1 x legless rope climb
-1 x rope climb
-10 push-ups
-12burpee

1+1@up to MAX *no more than 2-3 misses

Lisää painoa 2,5-5kg

1@up to MAX *no more than 2-3 misses

Both lifts on the floor
1Power+1squat is 1rep
Athlete can choice Touch&go or Drop&go

AMRAP20:
15 CALORIES BIKE
15 GOBLET SQUAT (KETTLEBELL)
20 ALT. HANG DUMBBELL SNATCHES