Complete as many rounds as possible in 15 minutes of:

• 50-ft. handstand walk
• 15 burpees
• 30 single-leg squats

EMOM 12
1 min: 2 bar mu + 4 c2b + 6 pull ups (UB)
2 min: 0:30 superman hold

15min amrap:

• 20 penkkipunnerrus (N 30kg / M 45kg)
• 20 istumaannousu

riipusta raakarive + riipusta kyykkyyn + työntö @ niiin ylös ku raaka onnistuu

4 Bar Muscle-Ups
8 Front Squats (70/50)
12 Burpee Box Jump Overs (60/50)

"Grace meet isabel"

for time
30 GTOH 42,5kg
30 Snatch 42,5kg

4 rounds for consistency:
A. 7 min amrap:
20/15 cal row
12 thrusters 30/20 kg
6 bar over burpees

B. 7 min amrap
250 m run or 20/17 cal bike
10 wall balls 9/6 kg
12 sit ups

3 min rest after each round. Alternate amraps for total 2 of each.

20 EMOM:

1) 5-10 HSPU (deficit)
2) 10m KB/DB Front Rack Walking Lunge, AHAFA

Scale if needed.

4 rounds of

1 leg DL 10 + 10
Bench Press 8
Ring Row 15
TRX-pike 20
GHD back extentions 10
Banded lateral walk 10m + 10m