AMRAP 20 with partner

Row 80 Calories
80 Kettlebell Swing
40 Partner Sit-Ups
80 Push-Ups
80 Ring Rows

Split as you like

5 sets
AMRAP 3 mins
250m row/ski or 500m bike
16 alt. dumbbell snatches@22,5/15 kg
max rep pull ups in remaining time
-rest 1 min between sets-

-rest until 24:00-

For time
50 devil’s press@2x15/10 kg

At 0:00 and every 2:00 complete 30 double unders.

Time cap: 10 mins

Warm-up 00:30 / 00:30 x 10:
1) clean lift-off
2) kip swing
3) Hang power clean / Hang clean
4) plank
5) push press / split jerk

Every 2 mins x 6:
1 Power clean + 3 split jerk (merkkaa painot)

Every 4 mins x 3:
8 DKB clean & jerk (2 x 24 kg)
8 toes-to-bar + pull up
8 Deadlift (70 kg)
8 burpee over bar

50 min
90 s. walk/60 s. run

Bar Muscle up

Accumulate 30 reps

use low bar rather than the bands

5 rounds
30s. rest between the movements
rest 90s. between rounds

10 DBL DB Front squat
5 DB DB push press e/s
12 alt. DB power clean & push jerk
12 alt. snatch

5 x 10

140 min

1.MU
- Drills
- MU 15x1

2.Metcon
4 RFT:
15 pull up
15 power snatch 25 kg / 15 thruster 25 kg (alt. between rounds)
15 cal echo bike
Rest 90. b.r.
Times: 4.01, 3.25, 3.47, 3.10

3.Accessory
A. 3 RFQ:
15 band assisted pull ups
- Green, green, purple

B. 3 sets:
12 DB press - 20 lbs
10 DB bench press - 25 lbs

C. 3 sets:
15 side lat raise - 10 lbs
15 GHDSU

6 rounds

13 cal assault bike
7 DB Thrusters

rest 1:1

9-12-15
Hang Squat Cleans
toes to bar
@61/43