Matalan sykkeen Zumbaa 60 minuuttia

For time: (CAP: 10min)
21 - 15 - 9
Squat Cleans 60/42,5kg
HSPU's

Rest 4 min

For time: (CAP: 6min)
15 - 12 - 9
Cal Assault Bike
TTB

Rest 5 min

For time: (CAP: 10min)
9 - 6 - 3
Muscle-Ups
Squat Snatches 60/42,5kg

Go hard on each one.

3x2 80kg
2x1 85kg

Monday

40 pullups
30 burpees
20 HSPU (subbed for box pike pushup)
10 MU (subbed for pushup/jumping pullup)

Rest 3 min

20 pullups
15 burpees
10 HSPU
5 MU

Finished in about 18 min

Partner WOD

50 KB swings
20 Front squats
40 KB swings
20 Front squats
30 KB swings
20 Front squats
20 KB swings
20 Front squats

Used a 12 kg KB and 65# bar. Divided all the sets in half. Finished in 10:49.

15 min
10 dumbell snatch
15 toe to bar
20 du

Leebeni.

5x6 3s pause

“Power Down” Part #1
AMRAP 5:
15/12 Calorie Row, 15 Power Snatches (95/65)
12/9 Calorie Row, 12 Power Snatches (95/65)
9/7 Calorie Row, 9 Power Snatches (95/65)
Rest 5:00
“Power Down” Part #2
AMRAP 5:
15/12 Calorie Assault Bike, 15 Power Clean and Jerks (95/65)
12/9 Calorie Assault Bike, 12 Power Clean and Jerks (95/65)
9/7 Calorie Assault Bike, 9 Power Clean and Jerks (95/65)