15min alkavalla minuutilla

1. Käsilläseisontapunnerrus 30-40% max toistoista
2. Leuanveto tiukkana, katkeamaton sarja
3. Varpaat tankoon, katkeamaton sarja

3-4 rounds for quality

8+8 front rack walking lunge (KB or barbell)
10 DB bench press
12+12 russian twist
3 wall climb

-rest as needed between rounds

EMOM 16

1) 10 Ring row (Light)
2) 20s L-sit hold
3) 8 Hspu (Light)
4) REST

Weighted Pull Ups

5 x 3 x AHAP

Sendoff 3:30

4 x 300m rowing
For time
Rest as needed between the sprints

AMRAP 18:
21/16 Cal Row/ 15/12 Calorie Assault Bike/ 300m Run
12 Toes to Bar
9 Strict Presses 40/30kg

21/16 Cal Row/ 15/12 Calorie Assault Bike/ 300m Run
12 Toes to Bar
15 Push Presses 40/30kg

21/16 Cal Row/ 15/12 Calorie Assault Bike/ 300m Run
12 Toes to Bar
21 Push Jerks 40/30kg

Front Squat

3 x 4 x 60%
3 x 4 x 65%

Sendoff 3:00

AMRAP 11

3-5-7-9-11-13.....

Hang Power Snatch
Overhead Squat
Bar Over Burpees
Thrusters

Barbell 42,5/30kg

Tempo pause OHS from the rack
-3 sec tempo down, 3 sec pause at the bottom
4x3 reps V2

15min AMRAP:

15/12cal Row
15 DB Snatch
15 Sit-Up
15 KBS

*Cash out right after 15min:
60 burpees for time.