1 jalan maastaveto tangolla 3x6+6, kevyehkö paino

2 Rounds :

2:00 AMRAP
3-6-9- etc.
Power Clean @ 42,5/30kg
Pull-Ups

2:00 AMRAP
25 Double-unders
6 Thrusters @ 42,5/30kg

2:00 AMRAP
8/6 Calories Bike Erg
8 Burpee To Target

2:00 AMRAP
1-2-3- etc.
Wall Walks
Burpee Deadlifts 2x22,5/2x15kg

Rest 2:00 between intervals

All for time:

5 rounds of:

10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

Time cap: 15 minutes

♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

**Skaalattu: **

All for time:

5 rounds of:
10 thrusters, weight 1
10 jumping chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 chin-over-bar pull-ups

Time cap: 15 minutes

♀ 45 lb, 65 lb (20, 29 kg)
♂ 65 lb, 95 lb (29, 43 kg)

3 x 2min, 2 min lepo

15-20 seinäpallo
20-40 tuplanaruhyppy
Loppuaika max cal soutu

EMOM 16

1) 8 Hanging leg raise
2) 8 + 8 Side plank rotations
3) 30 Bicycle crunches
4) 30s Tuck hold

15min of RMU tech.

then

EMOM 6
3 Ring MU + 3 Ring dip

5 Rounds for time:
500m row 24/26/28/30/32+ spm

*YGIG
TC: 30 min

EMOM24
1. 8 c2b + max reps air squat
2. 16/12cal row or assault bike
3. 12 wall ball + max shuttle run 10+10m
4. max reps burpee
5. REST
6. REST

4RM

6x4

Check in with;
100 cal bike & 100 cal row ( 2 working 2 resting)
50 sync burpees
100 KB swings 2 synchronised & 2 holding plank
50 synchronised squats ( 2 kettlebells & 2 air squats)
100 cal bike check out

TC 18 Mins