12min alkavalla minuutilla

1. 10-15 etunojapunnerrus (korokkeilla)
2. 10 kp tempaus riipusta, raskas paino
3. 10-15 rengassoutu

4 x 3 High Hang Squat Snatch

*Every 3 minutes
*70-80% tai parin toiston varalla

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Mark the total nbr of reps.

Rx'd

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men: 50-lb. dumbbell, 24-in. box
Women: 35-lb. dumbbell, 20-in. box

Time cap: 20 min

Scaled

Men: 35-lb. dumbbell, 20-in. box (step-ups permitted)
Women: 20-lb. dumbbell, 20-in. box (step-ups permitted)

10/10 single leg DL KB
15 banded hamstring curls

3x10/10 Bulgarian split squat
2x DB or KB by feel

10 min AMRAP;
3 box jump overs
3 t2b
6 box jump overs
6 t2b
9 box jump overs
9 t2b

Add 3 each round and go as far as you can.

Ring Rows

4 x 12 ( 10 - 15 )

Go Every 3:00

4-5 rounds with two kb`s:

• 6 push jerk
• 9 front squats

• 12 front rack walking lunges (6+6)

• find heaviest weight for the complex

• rest 2min between rounds

EMOM8

3 strict pull up