100 kettlebell snatches for time 24kg/16kg

"Annie got balls" 12'min Tc

Treenaaja ___________________________________ Kuntoilija

10-20-30-40-50 Double-unders _____________ 30-60-90-120-150 Single-unders
10-20-30-40-50 Abmat sit-ups ______________ 10-15-20-25-30 Abmat sit-ups
5 Heavy ball Shots 30/20lbs (each set) ______ 5 Heavy ball Shots HAP (each set)

Every 2'min for 5 sets:

5 Dual KB Clean
3 Press/Jerk HAP

Then...

100 KBS unbroken 24/16kg (Tc 5'min)
Every break = 3 Wall walks

AMRAP 10, for quality
10 back rack box step-ups
20 supinated banded pull-aparts
10L/10R single arm DB high pulls

Complete as many reps as possible in 14 minutes of

• 60-calorie row
• 50 toes-to-bars
• 40 wall-ball shots
• 30 cleans
• 20 ring muscle-ups

♀ 14-lb ball to 9-foot target, 95 lb
♂ 20-lb ball to 10-foot target, 135 lb

Engine

2k Assault Run // 3k Row (jos ei runneria)

Rest 5min
Into,

E8MOM X5 (VK)

-400m Assault Run // 400m Row
-350m Ski
-10 Shuttle Run
-200m Row

+recovery bike remaining time (PK)

18'EMOM
1: 16/12 cal row
2: 30" DU practice
3: 10 plate GTOH @20/10kg

after workout core stability

4rnds for quality
5/5 KB halo on one leg (change leg with the change of direction)
8/8 alt. V-up
5/5 KB figure 8s

1 Round for time in pairs share reps: tc 18' min

Treenaaja _______________________________ Kuntoilija

2000m Ski sharing every 250m _________ 1600m Ski sharing every 200m
40 Pull-ups ______________________________ 40 Jumping Pull-ups
40 Box jump overs 24"/20" _____________ 20+20 Box step overs
40 Push-ups _____________________________ 20+20 Push-ups / Knees
40 V-ups _________________________________ 40 Tuck-ups
40 Target Burpees _______________________ 40 Burpees

Wu: 10'min

5 Cal ski
10 Push-ups
10 Hollow rocks
10 Arch rocks

5 Dl
5 Hang cleans pulls
5 Muscle cleans
5 Front squats

For time:
Run 7,5 km