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• For Time:
Ring Muscle Ups 15 reps
One-Arm DB Squat Snatch (25Kg) 15 reps
Ring Muscle Ups 12 reps
One-Arm DB Squat Snatch (25Kg) 12 reps
Ring Muscle Ups 9 reps
One-Arm DB Squat Snatch (25Kg) 9 reps

For 10 rounds:
For 15sec max calories on assault bike, 3min rest between rounds. Count total calories.

3 Kierrosta

Juoksu 200m
Käsien pyöritys 10/10
Kyynärpäiden pyöritys 10/10
ranteiden pyöritys 10/10

20min amrap:

• 30 tuplanaruhyppy
• 3/3 turkkilainen ylösnousu

TGU:n paino kommenttiin.

5 x 5
Heavyish weight but safety first

3 kierrosta AMRAP

40 sek työ, 20 sek lepo

-Vaakarengassoutu
-Tiukka HSPU
-Pistoolikyykky, oikea
-Pistoolikyykky, vasen

Loppuun vatsat 3x10
hollowkeinunta
hollow vinossa/puoli
teriskeinunta
teris vinossa/puoli

Do 3 tn’go power snatch every minute

Weighted chin up 3-3-2-3-3

150 min
Hard routine
Warm up for 10 min
1.WL
A. Every 3 minutes for 21 minutes:
Snatch + 2 Overhead squats
- Build to heavy

2.Conditioning
A. Every 2 minutes on the minute for 10 minutes:
Row 250/200m
10 Overhead squats - 35 kg

Rest as needed

B. For time:
21-15-9:
Deadlift (Challenging weight, but unbroken) - 67.5 kg
Box jumps
Time: 3.27

Rest as needed

C. For time (10 min cap):
15-12-9:
Devil's press 50/35 lbs > 30 lbs
Handstand push ups
Result: 8 HSPU @ round 12

3.Strength
A. 4 sets:
15 DB Lateral raises - 2.5 kg
12+12 DB Single arm row - 15 kg
10 Ring body saw
- Rest 90 s. between sets-

B. Double KB push press - 4 x 8 x 16 kg

C. Single arm KB strict press - 4 x 6 x 10 kg

D. DB press tabata - 15/10 lbs

E. Bicep curl tabata

Rest day / mobility