AMRAP 16:
30 Double Unders
15 kb swing 32/24kg
30 Double Unders
15/12 cal row

12 min AMRAP (maanantai)

20 x db/kb snatch (vuorokäsin, 10 per hand)
20 meters waitress walk w/kb (10 m per hand)
20 x db/kb single hand thruster (10 per hand)
20 meters front rack carry (10 m per hand)

RX 22.5/15 kg (tai kahvakuula 24/16)

20 meters is: essun tassun musta matto. Snatchit ja thrusterit
tehdään rigin luona

8 Good morning + 30 - 45 sec plank hold

4 kierrosta

1min soutu
1min boksihyppy
1min venäläinen kierto
1min lepo

kesto 15 min

1-2-3... TTB, Burpee

For time

21-15-9

*cal row
*hang power snatch (40/30 kg)
*toes to bar

For time

10!
C2B
Box jumps 30/24"
Medball burpees 9/6kg

Double Tabata

First Tabata alternating:
Sumo DL high pulls @40/30kg
Push Jerks @40/30kg

1 min break

Second Tabata alternating:
Wall ball shots
Burpees

EMOM 12

Min 1: Kipping pull-ups 8-10 reps
Min 2: Single arm OH lunge (steps, not walking) with DB 8 reps left side
Min 3: Min 2: Single arm OH lunge (steps, not walking) with DB 8 reps right side

L1: Kipping pull-up
L2: C2B

Tall snatch 3x3 reps
- no high hang it is TALL snatch, so no legs at all
- focus on fast speed under and pulling high.