3 Rounds of

21 Box Jump
12 Thrusters
3 Muscle Ups / 9 C2B + 9 Push Ups

Time Cap 15'

EMOM20
1. HSPU / push ups
2. Pistol squat
3. T2B / Hollow Rock
4. Box jump / step up

*Choose reps you can keep for the whole workout. This is more for quality than going hard. Movements does not need to be unbroken.

For highest and lowest load
Snatch every min. for 15 min.

65#-105#

20 min amrap:
5 pull up
10 burpees
15 squats

For time:
15-5 reps of:
Power Cleans 80kg
Deficit HSPU ca.10cm

10 rounds:

• 10 double unders
• 10 V sit ups

WOD:

15 HSPU

15 Ring Dip
15 Push Up

For Time:
1 Rnd of:
100 DU,
50 air squats,
Push Press 95 lbs x 25
2 Rnds of:
60 DU,
30 air squats,
Push Press 95 lbs x 15
3 Rnds of:
40 DU,
20 air squats,
Push Press 95 lbs x 10

Soutu parin kanssa vuorotellen aikaa vastaan

Super kids
4 x 200 m

Ninjat:
4 x 400 m

Amrap 7

• 3 squat cleans 70kg
• 2 ring muscleups