For time:

20-16-10

ttb
barbell back rack reverse lunge@40/30kg

AMRAP 18

1-10
Handstand Push-Ups
Deadlift
....Remaining time AMRAP :

5 Power Clean
10 Push-Ups
15 Air Squats
20 Double Unders

Deadlift 100/70kg, Masters 45+ 90/60kg
Power Clean 60/42,5kg, Masters 45+ 50/35kg

EMOM 40 ( Work 0:40 / Rest 0:20 )

Minute 1 : 13 Kettlebell Swing + Remaining Time Burpees
Minute 2 : Bike Calories
Minute 3 : 6 Box Jumps 24"/20" + Remaining Time One Arm KB Thrusters
Minute 4 : Row Calories
Minute 5 : Rest

KB 24/16kg
Masters 45+ 20/12kg

Score : Total reps of burpees, Thrusters & Calories.

Kelly goes rowing or skiing

5 rounds for time of:
Row/Skiing 400m
30 box jumps 24/20"
30 wall-ball shots 9/6kg

TC 35

3 x 2min töitä/2min lepo

Käsilläseisontapunnerrus 3,6,9,…
Maastaveto 100/70kg 3,6,9,…

Aloita intervalli aina kolmosista

3 power clean, 3 front squat, 3 STOH

-Nousu päivän parhaaseen

E3MOM x 4

1) 15-20 bicep curl + bike
2) 15-20 cyclist squat + row
3) 15-20 banded tricep + ski
4) 15-20 v-up/sit up + echo

Gymnastics strenght,3-4 rounds:
3-10 strict pull up
6+6 seated press
10-20 hollow rock

Metcon (time)

With partner 3 rounds (each) for time of:
15m Sprint
250/200m row
6+6 1-Arm dumbbell thrusters
15m Sprint

*You go, I go

Miltä ensimmäinen viikko On-Ramp -kurssia on tuntunut?

Clean + 2 push press + Split jerk

Climb heavy push press two, in fifteen minutes.