Work/Rest-2.30/2.30x4
A)Skix15cal
B)Remaining time/KB Pushpressxmax rep (KB2x24/16kg)

Calculate total reps

Otm 10

3 Rounds for time:

500/450m Row
21 Box Jump overs 24"/20"
12 Front Front Squat 70/47,5kg

( 10 - 15 )

Row : in less than 2:30
Box Jumps : Athletes will not be allowed to rebound these reps. Complete les than 1:15
Front Squat : Loading should not exceed 75% of 1 RM. Barbell should be taken from floor. Reps should be completed 1-2 sets.

WU
3rds
10x KB/DB swing
4-8x push up
8x DB/KB thruster

10 min, alkavalla minuutilla 1 turkkilainen ylösnousu, vuorokäsin

1x 72kg
1x76kg

3 rounds for time:

16 cal Row
8 pullup
16 wallball 10/6
8 devils press 25/16kg

3 sets
1 Clean + 1 Front Squat with 3sec descent + 1 Clean

3x
20-30sec chin over Bar hold/ring row yläasennossa pito
20-30sec push up bottom hold
40-60sec push up top hold
15-30sec L-sit between boxes

2 mins ON 1 min OFF x 10 total sets
Alternate A&B
A:
9 cal row
6 burpee over the rower
3/3 Kb snatch @24/16kg

B:
9 Jumping squat
6 devil press@2x15/10kg
30 Double under

GOAL : 2+ rounds in each amrap