Squat clean + split jerk

15 km row

10 MIN AMRAP

• 30 sec Erg (hard pace)
• 3 D-Ball over Shoulder 60kg

”Kevyt kiva”
Polven alta

Seated Triceps Extension w/ DB 3 x ( 10 + 10 ) Rest 2:00

Chest Supported Dumbbell Row 4 x 10 Rest 2:00

Shoulder Press Behind Neck 4 x 8 Rest 2:00

One Arm DB Shoulder Press 4 x ( 6 + 6 ) Rest 2:00

-2-3 wall walk
-6-8kipping pull-ups
-8-12 burpees

*result: reps combined

EMOM 15

1) 17 wall balls 12/6
2) 15 pull ups
3) 20 GHD sit ups

E2MOM 18 (x3)

A) Plank + KB
B) Cyclist squat
C) Bench triceps

Rest of time bike

AMRAP 5
5-15 Pull Ups
10 Alt. DB Snatch @15kg

2min rest

AMRAP 5
5-10 Chest to bar
10 Alt. DB Hang Clean & Jerk @15kg

2min rest

AMRAP 5
2-5 Bar Muscle Up
5+5 Thrusters @15kg

4 rounds for quality

8 split squat e/s
10 alt. box step up
8 ring push ups
@2x 24/16kg KB
1 min rest b/w rounds