Done with a partner, split evenly

0:00 - 7:00
16 Wall Balls @9/6kg
12 Burpee Box Jumps @60/50cm
8 Chest to Bar Pull-ups

Rest 2:00

9:00 - 16:00
Max Distance Row/Run/Ski/Bike

Rest 2:00

18:00 - 25:00
16 Wall Balls
12 Burpee Box Jumps
8 C2B Pull-ups

Rx+: Burpee Box Jump-overs

EVERY 3' FOR 12' OF:
8 DOUBLE DB STEP OVER    2X22,5/15 - 15/10
8 DOUBLE DB SQUAT
4 DOUBLE DB STEP UP
4 DOUBLE DB HANG SQUAT CLEAN

3x12 min amraps (2 min rest and rotation)
1A:
1k run remaining time amrap
20 BBJO@24/20”
20 Devils press@22.5/15

1B:
1k run remaining time amrap
20 D-ball squat@30/20
20 D-ball O.S

1C:
1k run remaining time amrap
20 KBS@24/16
20 KBSnatch

1 Hang Clean Pull + Hang Power Clean + Clean Pull + Power Clean

• 5 negative pull ups
• 3x5 push ups

150 Backsquat (bodyweight)

Everytime you break do,
15 abmat situps
10 jumping lunges

TC 30min

5 rounds for time:
4 x hang squat snatch 40 kg
8 x OHS 40 kg
12 x pull up

Juhannuspäivä
Sali kiinni

1:00 Light Bike + 60% Max Ring Muscle-Ups
1:00 Light Bike + 12 Strict Ring Dips
1:00 Light Bike + 50% Max Ring Muscle-Ups
1:00 Light Bike + 9 Strict Ring Dips
1:00 Light Bike + 40% Max Ring Muscle-Ups
1:00 Light Bike + 6 Strict Ring Dips

AMRAP 8

10 STOH 75/50kg
15 GHDSU

rest 1 min

AMRAP 8

7 STOH 85/55kh
10 Bar facing Burpees

rest 1 min

AMRAP 8

5 STOH 90/60kg
30 Du´s