For time:

2rounds:
200m run
15 clean&jerk
@60/40kg

rest 2min between rounds

PERFORMANCE "HURRICANE"
5:00 Max Cal Row/Bike/Ski
-Rest 1:00-
AMRAP x 5 MINUTES
2-4-6-and so on...
Push Press @52.5/35kg
Toes to Bar
-Rest 1:00-
5:00 Max Cal Row/Bike/Ski

---

FITNESS "HURRICANE''
5:00 Max Cal Row/Bike/Ski
-Rest 1:00-
AMRAP x 5 MINUTES
2-4-6-and so on...
Push Press @35/25kg
Kipping Leg Raises
-Rest 1:00-
5:00 Max Cal Row/Bike/Ski

• RPE 8
• Daily Video: https://vimeo.com/800814189

EMOM 18 Work 0:30/Rest 0:30 AMRAP

Bike Calories
Row Calories
Line Facing Burpees

15min

3-6 leuanveto
10 rinnalleveto riipusta + työntö 35/25kg
20/16cal laite

15min alkavalla minuutilla 1llä käsipainolla

1. 7 tempaus
2. 7 thruster
3. 7 maljakyykky

Valitse selkeästi painava käsipaino, kättä saa vaihtaa vapaasti

13min

5 leuanveto
10 etunojapunnerrus
20cal laite

6 x 4-5 thruster
- leave 1-2 reps in the tank
- rest 3 min btw sets
- advanced can cluster the first rep

For time:

30 Db snatch @22,5/15kg
30 pull up
30 wallball @20/14lb
30 box jump over
30 wallball
30 pull up
30 Db snatch

(Target under 12min, Time cap 18min)

EMOM x 16

1) max cal row
2) max reps s.a devils press
3) max reps sit up
4) rest

Quality Amrap 25min:

300-400m run
1-2 rope climb
21 kbs
6+6 deadbug (plates or crosspress)

Target 3-5 rounds