4 rounds for time of:

400-m run
3 legless rope climbs
7 snatches

Women 125 lb.
Men 185 lb.

3rft
40 kb swing 24kg
40 box jump
40 thruster 35kg
40 elevated push-up matala boxi
24.08

A.
3 rds:
12 Air squat
12 Sit up
6 Walk out + Push up

• Monility...

• 2 rds:
  4-6 V-sit up
  4-6 Squat jump
  4-6 Devils press

B.
6 rds: not for time
4 Strict HSPU
4 Dip w/ chair/bench
4 Push up
Rest as needed.

C.
AMRAP 20min.:
2-4-6-8-10-...
- V-Sit up
- Squat jump
- One hand Devils press

Two exercises, I.e.
1) Ring TTB
2) GHD

10min emom

Every minute
5 thruster + 5 burpee over bar

A: Snatch pull+ Power snatch+ hang power Snatch
B: Hip power clean+ hip squat clean
C: Double split jerk from rack up to heavy

Kuvan mukainen treeni plus

• soutu
• juoksu

15min Warm-up

Workout 1.
In 15min Find days heavy load for complex:
Deadlift + Clean + Front Squat + STOH

Workout 2.
2x AMRAP 6:
5 Push-ups
5 Sit-ups
5 Air Squats
5 Bar Over Burpees

Rest 3min btw amraps

Dumbbell bicep curl 3x5

Rope climb 6x1-2