3 rounds
10/8 cal bike or row
10 squats
10 ring rows

Take 10:00 to warm up cleans, pull-ups, RKBS

WOD
30:00 AMRAP
3 squat cleans 135/95
6 burpee pull-ups
9 RKBS 70/53

*every 5:00 both partners do 50 dubs/100 singles

*cannot split movements up between partners.

Parin kanssa 10 rundia you go i go

20 cal ski
10 deadlift 100kg

Tunti pidetään RNC kamppailumatolla.

• 1 rnd:
  1min. Row easy
  1min. Row moderate
  5 Burpee
  1min. Ski easy
  1min. Ski moderate
  5 Burpee
  1min. Air bike easy
  1min. Air bike moderate
  5 Burpee

• Mobility...

Pääliikkeissä nousu aloitusrautoihin...

1 x niin monta leukaa kun menee, pieni kippi hyväksyttävä

4 Rounds

Amrap 9
rowing 9 cal
assault bike 9 cal
shuttleruns 9×10m
*burpees 9 reps *

Rest 1 minut

E2mom 10
Odd: 4-8 kb fsq
Even: 4-8 z press

5 min rest

4 rft
20-15-10-5
Power clean @40
Push press @40
4-3-2-1
RC

5-8 sets

1 clean
1 clean above knee
1 power jerk
1 split jerk

Use 40-70% of 1RM

8 sets

1 snatch pull
1 snatch below knee
1 snatch above knee

Use weights 40-70% of 1RM