1. 5 power snatch 30kg
2. 10 wallball mot plate
3. 5 DB thrusters 2x 15kg
4. 10 KB-swing 24kg

Shoulder press 4-4-2-2-2

In teams of 3 accumulate as many meters on the bike and climb as many ropes as possible in 40 minutes:

Result is the total meters biked and ropes climbed.

One bikes, one climbs and one rests in plank position. Alternate stations every 3 rope climbs.

Raaka rive + rive riipusta kyykkyyn + rive kyykkyyn

On a 25-minute clock

As many rounds as possible in 5 minutes of
10 strict pull-ups, 20 push-ups, 30 squats

Then, as many rounds as possible in 5 minutes of
8 strict pull-ups, 16 push-ups, 24 squats

Then, as many rounds as possible in 5 minutes of
6 strict pull-ups, 12 push-ups, 18 squats

Then, as many rounds as possible in 5 minutes of
4 strict pull-ups, 8 push-ups, 12 squats

Then, as many rounds as possible in 5 minutes of
2 strict pull-ups, 4 push-ups, 6 squats

A: OPT repetability test
3 Rounds at Max Effort
250 meter Row
10 Kettlebell Swings 32/24kg
10 Burpees
10 Kettlebell Swings 32/24kg
10 Burpees
10 Kettlebell Swings 32/24kg
250 meter Row
12 minutes Rest

5 min run
2,5 min walk
4 min run
2 min walk
3 min run
1,5 min walk
2 min run
1 min walk
1 min run

10x2 @RPE 8 Pause back squat
4x(???) Reverse Hyper (kuntouttava)

(Insert ylläri kuntopiiri)

AMRAP 15min

15 Power Snatches (95/65) 43/29kg
30 Wallballs (20/14)
60 Double Unders

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5-7 reps
Kipping Ring Dips 7 reps
One-Arm KB OH Walking Lunge Dx (light weigth) 8 reps
One-Arm KB OH Walking Lunge Sx (light weigth) 8 reps
Kipping Toe to Bar 7 reps