3 rounds

30 blade push ups
20 sek ring support in L-sit
20 abmat sit ups
30 + 30 sec side plank hold

EMOM 12

*toes to bar kipillä / tekniikka / sopiva määrä
*köysikiipeily 1-3 reps
*rest

Vauhtipunnerrus, 5 x 5 , sopiva paino / tekniikka

16 minute AMRAP

11 Hang Power Cleans @ 35kg
11 Bumpers
11 Thrusters @ 35kg
11 Pick-ups

2 minute silence on the 11th minute

WU AMRAP10:
15/10 cal row
10 KB Deadlift
8 Burbee

5 rounds:
1 Power Snatch + 1 Squat Snatch + 1 Hang Squat Snatch
(rest 2min between sets)

For time:
50/35 cal Row
50 Kettlebell Box Step-overs (24/16kg)

Benchpress 9-7-5-9-7-5

45min amrap:

• 20cal BikeErg
• 10 selänojennus selkäpenkissä lisäpainolla
• 20cal SkiErg
• 10 istumaannousu lisäpainolla

Painot kommenttiin.

3 times through with a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.

Begin with strict chest-to-bar pull-ups. Once you fail, start over with strict chin-over-bar pull-ups. Once you fail, start over with kipping chest-to-bar pull-ups.

Use as many sets each minute as needed.

Post reps completed for each segment.

A/
40 cal Row
20 KB OH Lunge 2x16/12kg
30 Cal Row
15 KB Front Lunge 2x16/12kg
TC:12'

B/
EMOM 20'
1/ 3-5 DB C&J (form hang) 2x25/20kg
2/ 12-14 PU
3/ 10-12 Box Jump (70/60cm!)
4/ 12-16 Pistols

Partner workout, 10 rounds for time

21 kb swing
15 ski erg
9 pull ups