For time

• 400-meter run
• 45 AbMat sit-ups
• 15 kettlebell snatches, right arm
• 15 kettlebell snatches, left arm
• 15 lateral burpees over the kettlebell

(Lay the kettlebell on its side for the burpees.)

For time
100 cal Row
10 burpees
75 push-press 40kg
10 burpees
50 cleans 50 kg
10 burpees
25 pull-ups

Time Cap: 30 min.

EMOM10:
8cal EchoBike + 3 Power Snatches

Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times

For time:
10k skierg

3 Power Snatch (tng) + 3 OHS

@65-75%

120 min

1.Skill: HSW practice for 15 min

2.Jacked gymnastics

A. Butterfly pull up progressions
B. Strict pull up, 3 x AMAP, rest 90 sec. b.s.
12 8 7

3.Strength

A. Deficit kipping HSPU - 5 x 3

B. 3 rounds:
B1. Back squat
B2. Single arm DB push press
8 x 35 8 x 35 12 x 35 lbs

C. 3 rounds:
C1. Hip thrust
3 x 12 x 55
C2. Hamstring machine
3 x 10 x 7.5

Squat challenge L9

20 Min AMRAP:
50 Double Unders subbed 150 singles so I wouldn't have DU marks for the wedding I have to go to this weekend!
5 Wall Walks - Shoulder hurt after 1st round switched to 10 Medball cleans
10 HR Pushups - Subbed 10 box jumps
15 KB swings 1.5

3 3/4 Rounds

3 kierrosta

10 x takakyykky
10 x niskan takaa punnerrus
10 x hyvää huomenta
10 x rive pp
10 x raaka ylöstyöntö
10 x raaka tempaus pp
10 x valakyykky
10 x mave suorin jaloin
10 x etukyykky