10-8-6-4-2
power clean&jerk 60/40kg
400m run, after each set of clean&jerk

3 rounds
1:00 cardio machine
6-8 push up to downdog
12-15 ring row
6-8 birddogs (R/L)
10 push press, add weight each round, starting with barbell

3 rounds
8-12 tempo ring push ups
16 band pull aparts
12/12 birddogs

3 Sets Of:

EMOM 3

1 minute : 40 double unders
2 minute : 12 Toes to Bar
3 minute : 12 Pistols

...after that in 2 minutes window HEAVY CLEAN & STOH

Rest 1 minute btw. sets.

Teams of Two AMRAP 24

Row Calories
Push Ups

Askelkyykky tangolla taaksepäin askeltaen 3x12 toistoa

2 min tauot

15min
12 maastaveto 100/60kg
400m juoksu (säävaraus pyörä/soutu)

"Tabata"

Yleisliike
istumaannousu

EMOM 20

1 minute : 5 TnG Power Snatch
2 minute : 14 Kettlebell Overhead Lunge
3 minute : 15 Toes to Bar
4 minute : Rest

5 rounds
3-5 wall climb or 6-12 SHSPU
16/20 calories of rowing
15-25 american kb swings @24/16kg
rest 3 min bwn rounds