Alternate
1. 40m farmers carry single hand 20/20m
2. 40-50 double unders
3. 15 Russian swings 32/24kg
4. Rest.

42 min OTM

6 rnds,30 s work, 30 s rest

• overhead squat (30/20)
• cal row (12/15)
• box jump (50/60)
• bar over burpee
• push jerk (30/20)
• handstand hold
• band pull apart

Naruhyppy 200,150,100,50
Pallonisku 20,15,10,5

4+1 sets of 3 Touch & Go Snatches (Full)
Note: 4 sets to work to a 3RM T&G Snatch. The +1 set is a a max unbroken Touch and Go Snatches @75% of 3RM established in the first 4 sets. The goal is as many reps as possible, with perfect technique, before dropping the bar

3RFT

Run 150m
5 Snatch 50/35kg

IGYG

AMRAP30
60 cal row / bike / ski
30 wall ball
60 cal row / bike / ski
30 box jumps

*You go I go style - divide the reps as you like with your partner
*Starting from 1:00 until 29:00
EMOM 2 burpees for both

6 ROUNDS

Work 0:30 / Rest 0:30

Handstand Hold
Side Crunch (R)
Double Unders
Side Crunch (L)
Echo Bike
L-Sit, pull up bar

Shoulder press

6x2@AHAP

• AMRAP at 70% heaviest weight of day

20min, joka toisella minuutilla 1 raaka rinnalleveto riipusta + 1 raaka rinnalleveto + 1 etukyykky

1min ON, 30sec OFF as AMRAP.
A) 8 KBS + 8 box over Jump
B) 3 Push-Up + 6 TTB + 9 Air Squat