For time
Da 10 a 1
Hang squat clean 70kg
Prima di ogni serie 15 cal bike

For time
15 12 9
Hspu
Ttb
200 di
12 9 6
Hspu con deficit 8 cm
Ctb
150 du
9 6 3
Hspu con deficit 13 cm
Rmu
100 du

mobility

3 rounds for quality:

6 goblet squat
8 weighted side squat
10 oh lunges
12 weighted box steps

5 rounds for time of:

• 100-foot handstand walk
• 30 one-legged squats, alternating

W-Y-O:
5-8 rep

b:
3-5 rep, building

P-B
Heavy

RNC matolla

Emom 7 kierrosta (35min)
1)du
2) 10 punnerrusta ja loppu aika plank hold
3) burpee
4) pallon kanssa 10 thruster 10 kyykkyä 5+5 askelkyykyt taakse
5) rest

A: 8min emom
Alternerade hopp
B: Deadlift 5x5
C: Strict chin ups 3xMax rpe 8 första setet
D: 15min amrap
20 cal row
15 rkb swing
10 Burpees

Team of 3 (split reps anyhow)

1000m bike
100 ohs 40kg
1000m bike
100 thruster 50kg
1000m bike
100 box step up 50kg
1000m bike

3 burpeeta aina oman osuuden jälkeen