Barbell cycling

3 rounds for time:
10 deadlift
8 hang power clean
6 front squat

RX 40kg

20min emom
1. 10-20 cyclist squat
2. 20-40m single arm carry (oh, farmer, fr...)
3. 10-20 snow angels istuen
4. 20-40s lankkuvariaatio (sivu-, reverse tms)

Every 2min x 5:
2 Push Press + 3 Push Jerks
- Go by feeling

7min AMRAP
OHS 30kg
EMOM: 2 Rope Climbs

EMOM for 3 rounds:
1. max Ab-wheels
2. max AMSU
3. max Landmine twists
4. Rest
5. Rest

EMOM12

1 Snatch
4 @ 80%
4 @ 85%
1 @ 90%
1 @ 95%
2 @ 95-100%

1 Min Hard (90-95 RPM)
2 Min Easy
4 Min Hard (85-90 RPM)
3 Min Easy
2x (7 Min Mod (80-85 RPM), 3 Min Hard (90-95 RPM)
-Rest 3 Min-
2x (7 Min Mod (80-85 RPM), 3 Min Hard (90-95 RPM)
Total: 53 Min

EMOM 20'
Min 1: 250m bikeerg
Min 2: 16 air squat
Min 3: 14 alt lunges
Min 4: 14alt reverse lunges

Rx´d & Scaled

For time:

3 rope climb
20m front rack walking lunge @24/16kg`s
2 rope climb wallball
20m front rack walking lunge
1 rope climb

Skaalauksena pienemmät murkulat lungeen

For max reps
Tabata bike calories
Rest 1 minute
Tabata squats
Rest 1 minute
Tabata bike calories

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.