Running o'clock 45 Minutes

Minutes 0-10 : Run 1600m
Minutes 10-20 : AMRAP Pull-ups
Minutes 20-30 : AMRAP Push-ups
Minutes 30-40 : AMRAP Air Squats
Minutes 40-45 : Recovery Jog

Record details of your progress with this movement.

EMOM 9

Minute 1 : 8 - 15 Diamond Puhs-ups
Minute 2 : 30 Russin Twist w/ Medicine Ball
Minute 3 : 8 - 15 Wallball Shots

Lattiapenkkipunnerrus 10,8,6 jätä 2-3 toistoa varaa

sarjojen välissä rengassoutu 8-12 toistoa, valitse haastava kulma

Hang Power Snatch + Hang Squat Snatch + Squat Snatch

Climb in 12 minutes 70-80% of your snatch. Perform 6 sets Complex. Go Every 2:00

AMRAP12:

12 t2b
8 DB weighted box step up 1x 50/35 lbs
40 double under

Metcon (time)

For time:

20 Thrusters
15 Weighted box step-overs
10 1-Arm devil’s press
40/30 Calories row
10 1-Arm devil’s press
15 Weighted box step-overs
20 Thrusters

M: 22,5kg N: 15kg DB
Timecap: 10 minutes

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225/155lb.
55 wall-ball shots, 20/14lb. ball to 10/9 ft. target
55 calorie row
55 handstand push-ups

10,9,8,…,1 thruster 43/30kg
20cal laite

Aikaraja 25min

4 rounds of
8 push press
- 90sec rest
8+8 kb single leg kb romanian deadlift
- 90sec rest

• leave 3 reps in the tank

No touch and go`s in push press