For time:

Row 1600m
100 Pull Ups
200 Push Ups
300 Air Squats
Bike 3200m

TC 40

• Alternate Ergo between start and ending.
• You can partioned reps as you like. example 20 rounds: 5 Pull Ups, 10 Push Ups, 15 Air Squats, 10 rounds: 30 Air Squats, 20 Push Ups, 10 Pull ups etc.....

Power Clean

EMOM 20

Min 1 - 5 : 4 Power Clean
Min 6 - 10 : 3 Power Clean
Min 11 - 15 : 2 Power Clean
Min 16 - 20 : 1 Power Clean

Start about 50% 1 RM. Build Heavy Single! Markdown 5 last reps.

7 Rounds x 1:30

1 Snatch.

Results is total lifted kilos.

AMRAP 10

10 Push Press @50% OTD 5RM
1-2-3-4-5-6-7….
Wall Walk

8min alkavalla minuutilla

1. 5-10 käsilläseisontapunnerrus
2. 8-10 maastaveto 100/70kg

Alternate through.
1. 10 bicep curls
2. 15 Push Ups
3. 10 strict T2b
4. 10 tricep extensions with db
5. 40 sec hollow hold

4 x 12

AHAFA

A) AMRAP 12
10-15-20-25-..... of
Box Jump Overs
KB Swings 24/16kg
Toes-to-bar

Rest 3min

B) EMOM 12
1) 15/10 Cal. On a machine
2) 12-16 DB Snatches
3) 30-50 Double Unders

Rest 3min

C) AMRAP 12
7 Ring Dips
14 Pullups
21 Wall Balls

5 x E3MOM

5 (deficit) kipping hspu
6-8 kipping pull up /c2b /bmu

Back Squat 5x3 @ 75->82,5%