#MetCon | 24’ (6 x 4’ Tabata) AMRAP of:
- push-up to Ts
- BB jumping squats (20/14 kg)
- double unders/single unders
- sandbag cleans (20/10 kg)
- V-ups
- DB farmer’s walk (24/16 kg)"

Complete as many reps as possible in 21 minutes of:
10 snatches @ 60%
25 bar facing burpees
10 snatches @ 70%
20 bar facing burpees
10 snatches @ 75%
15 bar facing burpees
10 snatches @ 80%
10 bar facing burpees
Max rep snatches @ 85%

Superkids

1 min max burpeet
1 min max naruhyppy
1 min lepo
1 min max burpeet
1 min max käsipainotrhruster
1min max lepo
1 min max burpeet
1 min max leuanvedot

Ninjat EMOM until failure

min 1 max DU
min 2 max leuat
min 3 lepo
min 4 tempaus (20/30 kg)
min 5 3 x thruster (20/30 kg)
min 6 tempaus (22,5/32,5 kg)
min 7 3 x thruster (22,5/32,5 kg)
min 8 tempaus( 25/35 kg)
min 9 3 x thruster (25/35 kg)
...
until failure
Tai jos tempaus on uusi tekniikka 15 min samalla painolla.

8-1 Challenge, burpees/kettlebell swings (12kg for lads/6 for ladies)/squats to step. Used 24kg kettlebell instead of 12 kg. Heart rate jacked to 201💓. 4:51.

B. Each part for time
25 toes to bars
50 double unders
15 clean and jerks @ 60%

REST 3 minutes

25 handstand push ups
50 double unders
13 clean and jerks @ 70%

REST 3 minutes

25 wall balls
50 Double unders
11 clean and jerks @ 75%

REST 3 minutes

25 chest to bar pull ups
50 double unders
9 clean and jerks @ 80%

REST 3 minutes

25 bar facing burpees
50 double unders
7 clean and jerks @ 85%

50 rounds
1 deadlift 160/100kg
2 BMU
3 pistols
Tc 60'

27 burpees/kettlebell swings/x 2 Hrpu.
6 ring dips and pull ups
21 b/kbs/x2 hrpu
6/6
15.......
6/6
9........
6/6

Focus: 15 Minutes to achieve heaviest set of the following complex:

1 Full Snatch
2 OH Squats

(Goal is to squat with snatch. If you have to power snatch then perform 3 OH. Either way you will squat 3 times)

Metcon: For Time
22 OHS (L3, 135/95 – L2, 115/75, L1 95/65)
800M Run
22 Back Squats (Same wgt as OH)
400M Run
22 Air Squats
200M Run

Score = Heaviest Snatch set completed / Time

Two Rounds of:
Kettlebell Snatch
Rest*
Pull Ups
Rest
Kettlebell Swing
Rest
Renegade Row (4-Count)
Rest
Knees-to-Elbows
Rest

2-Minutes At Each Station. This is for form (i.e. full ROM, form, and skill), not max reps. Move consistently throughout the 2-minutes, but practice perfect form.

*Two of your "Rest" stations must consist of 20 Calories (40 total; one ride per round) on the AirDyne. A poker chip will determine during which "Rest" stations you'll be riding.

21-15-9
row cal
rower over burpee