3x8min AMRAP, 2min rest
between (A+B+C)

A:
50/40cal Row
6 D-Ball Ground to Shoulder
10m Handstand Walk

B:
400m Run
20 DB Thruster @22,5/15kg
15 C2B

C:
15/12cal Ski Erg
16 DB Snatch
2 Rope Climb

5x2 ~ @50%

4 sets:
10 Back squats
7-10 Pull-ups/Ring rows

12 min AMRAP

12 goblet squat
8 leuanvetoa tai rengassoutua

3 kierrosta

1 min ensin slamball korkean boxin tai pukin yli, sitten itse boxin yli, max reps
1 min max reps burpees
1 min max reps säkki / slam ball olan yli
1 min lepo

WOD 1: 3 rounds for time 8 min cap:
21 calories air bike
15 chest to bar pull ups
9 thrusters

WOD 2: 8 rounds for time 8 minute cap:
10 calories ski erg
10 burpees to target

30 DB hang Power Snatch alt. 22.5/15
12 HSPU
20 Air Squat

15 minutes to find a 1rm snatch

Started with an empty barbell, and was ready in 10minutes.

Lattiapenkki nousu 1-3max
Sotilaspenkki 5x10-20 (kahvakuulat painona)
Leuanveto 5 sarjaa

EMOM 16

1 min max reps Kuula pukin yli, itse pukin yli reps
12 DB weighted front rack lunge (2 x 35 lbs)
1 min max reps säkki korkean boxin yli, itse boxin yli
1 min lepo