AMRAP 24'
8 Muscle up
16 Pistols squat
24 Pull ups
32 Box jumps

7 min AMRAP

10 burbees
10 90 graders benløft i rippe / bar

Score is rounds complited, additionel reps Can be put in the comments

EMOM16

A) RDL + Side leg
B) Plank
C) Bulgarian split squat
D tasapainolauta push up

Emom 5min
3 snatch +3ohs

Focus tekniikkaan.

With a running clock
at the 0:00
AMRAP 5
15 Cal row
10 TTB
at the 10:00
AMRAP 5
10 Cal row
15 KBS, 2/1.5-pood
at the 20:00
AMRAP 5
15 Cal Row
10 Thrusters, 95/65

EMOM 15 min

1) 15 DB power cleans
2) 15 DB thrusters
3) 10 burpees

*Jos ei löydy käsipainoja, fiksaa taas esim pulloista sopivat painot.

3 rounds for time

400m run
30 wb
15 t2b

2GTS 52,5kg
2STO 52,5kg
15m farmers walk ~35kg x2

Strength/Skill

■Hang clean (above knee) - 70% x 3 x 4 @ 155#
■Snatch balance - 75% x 3 x 2, @ 65# (f), 45#
80% x 3 x 3 @ 45#
■Push press - 85% x 4 x 5 @ 95# (3 sets), 115# (2 sets)

WOD

5 rounds for time of:
20 KB swings (1.5/1pood) --I scaled to 44# KB
20 pushups

2 rounds
800m run
60 wall ball
400m run
40 box jump
200m run
20 toes to bar