3 rounds for time, every round 15min TC

1. Round:
   5 burpee
   10 box jump
   X15

2. Round:
   5 T2B
   10 KB swings
   X15

3. Round:
   5 DB snatches
   10 jumping lunges
   X15

** AMRAP 12**

8 Devils Press
0:30 Handstand Hold ( 1 Rep )
10/8 Cal Bike Erg

E2MOM 3
3 high box jumps OR max height WB

3 rounds
8 straight leg DL
12 bent over row
rest 1min between rounds

Treeni 2
Warm Up
2 sets
1.5 min cardio machine
20m bear crawl
5+5m monkey crawl
3 inch worm with push ups
6 wall squat
12 walking lunges
15-30sec Active Hanging

Gymnastic
For Quality 15 minutes
3-4 sets
15-30 seconds of each hold and rest 20-40 sec bwn
Ring Dip Hold
Chin Over Bar Hold
Wall Walk Hold
Goblet Squat Hold

Metcon
15 min AMRAP
6+6 single arm db snatch
6+6 single arm db oh walking lunges
6-12 push ups (depending your ability to do them, choose "harder" way to do them)
12/15 calories of row/ski/run or 10/12 cal air bike

Treeni 1
Warm Up
With Cardio Machine
3x40/20/10s , rest 20s bwn
then band pulls + hip activation
then some short barbell warm up of your choise

Clean&Jerks(15-20 mins)
build to heavy 2 reps, starting at light weight. Go every 1-2 min.

Emom 9 / 3 min rest and 6 min emom same movements

min 1 - Row or Air Bike x 20 seconds @fast pace
min 2 - Double DB Bench Press x 8-12 reps with moderate heavy weights
min 3 - KB Swings x 8-12 reps

AMRAP 12

25 Wallball
25 Box Step-Ups
25 Push Ups

5 x 5 narrow grip bench press

• 3 sec count on the way down, 1 sec pause on the bottom
• leave two reps in the tank
• rest 3 min btw sets

Käsipainoilla 3kierrosta
A.1) shoulder press penkillä istuen x10
A.2) hauiskääntö x10
A.3) ranskalainen punnerrus penkin päältä (käsipaino maahan) x10
A.4) penkki punnerrus x10

2A)
5rft
5x GTOH@35kg
10 Facing Bob
TC10’
2B)
4 RM FS
TC10’

Find heavy 3rep for 12min