Amrap 4'
21 cal bike erg
21 toes to bar
21 front squat 40kg
Rest 4'
Amrap 4'
15 cal bike erg
15 toes to bar
15 Front squat 50kg
Rest 4'
Amrap 4'
9 cal bike erg
9 toes to bar
9 Front squat 60kg

EMOM 10

Even : 6-10 Hanging Knee raise, 2 sec hold on top
Odd : 100m Sprint

Valmistautuminen finaaliin (superfinaaliin)

Warm up (20 min)
4 rounds
Shuttle run 45 sec / rest 15 sec

Find your front squat x 3 (10 minute)
Time cap 10 minute

OTM 10 minute (10 minute)
Clean

For time
3 rounds
OHS lunge (16 kg/ 12 kg) x 10 m
Wall ball x 30
Box over burpee x 20
KB thruster (16 kg/ 12 kg) x 10

Mobility

For time:
Partner workout
100 push ups / HARD diamond push ups
100 m walking lunge
100 ring row / HARD supine ring row
100 m walking lunge
100 dips / box dips / HARD ring dips
100 m walking lunge
100 L-hang sit up / HARD T2B
100 m walking lunge
100 burpee / HARD burpee sit up
100 m walking lunge
Extra:
100 pull ups / HARD C2B
100 m walking lunge

*Partners can do reps same time. Extra round is for You who have done pull ups and C2B before.

Time cap 50 minute.

OHS 4x3x80%

20min emom

10 cal echo bike 90% effort. Loppu aika lepoa

10 rft
3 clean and jerk 60kg
6 lateral bar burpees
9 kettlebell swing american 24kg

Amrap 15
10 deadlift 102.5kg
10+10 single arm dumbell push press 24kg
10 cal bike erg

5 rounds for time:
14 pull up
22 box jumps

Rest 55 sec

184 air squat

Time cap 20 minute

Kevyt lenkki / Ulkoilu