Amrap 5'
15 cal bike erg
12 ctb
9 front squat 60kg
Rest 5'
Amrap 5'
12 cal bike erg
9 ctb
6 front squat 70kg
Rest 5'
Amrap 5'
9 cal bike erg
6 ctb
3 front squat 80kg

10 rounds for time
3 squat snatch
9 cal row

20 Min amrap

• 50 cals
• 10 situps (abmat)
• 1+1 Man makers

3 x 6 @ 67-77% of press 1RM

4 x 2 @ 50-70% of clean 1RM

Four sets of six kettlebell C&J's with alternating hands.

3 x 6 @ 77-82% of clean 1RM. Use straps.

A.
3 rds:
12 Air squat
12 Sit up
6 Walk out + Push up

• Monility...

• 2 rds:
  4-6 V-sit up
  4-6 Squat jump
  4-6 Devils press

B.
6 rds: not for time
4 Strict HSPU
4 Dip w/ chair/bench
4 Push up
Rest as needed.

C.
AMRAP 20min.:
2-4-6-8-10-...
- V-Sit up
- Squat jump
- One hand Devils press

Tempo back squat 3x10, good quality.
Hitaasti alas ja kiihdyttäen ylös

10min emom

Every minute
5 thruster + 5 burpee over bar