6 Min AMRAP

3 Bar MU
6 Hang Power Snatch @45

EMOM 18

1 minute : 4 Ring MU (4Bar mu)
2 minute : 8 KB Swing 32/24kg + max reps HSPU
3 minute : rest

• 90s.: Row/Bike/Run

• 2 rds:
  6 Deadlift
  6 Front squat
  6 Shoulder press

• 60s.: Row/Bike/Run

• 2 rds:
  8 Kipping swing
  6-8 Ring row
  6-8 Push ups

• 30s. Row/Bike/Run

• 2 rds:
  4-8 Thruster
  3-6 T2B / C2B / MU
  Add weights...

Every 10' for 4 rounds
500m row
15 hspu
10 power snatch 45kg

E5MOM x 3

21/15 Calorie Erg Bike
15 Toes to Bar
9 Dumbbell Burpee Box Step Over @ 2x22.5kg

Clean 8x2 @ 80%
+
RDL 3set
+
Front squat 3set

EILINEN / esim. kävelylenkki n.25-30min, kevyt kehonhuolto päälle

3-5 min light cardio
5-10 min foam rolling to whole body and overall streching to your body

For time:

10 push press
20 dumbbel squat
30 cal bike/row/ski

10 front rack lunge
20 toes to bar
30 cal bike/row/ski

10 clean
20 hand release push-up
30 cal bike/row/ski

10 thruster
20 sit-up
30 cal bike/row/ski

rx weights 50/32.5kg and 25/16kg

3 min
Buy in 12 kb snatch 16 kg
Max box over burpees

Rest 90 s

2:30 min
Buy in 10 kb snatch 16 kg
Max du

Rest 60 s

2 min
Buy in 10 kb snatch 16 kg
Max burpees