A.M.R.A.P. 15'
► 07 Push Press
► 10 Overhead Squat
► 15 GHD Sit Ups

DU 14 &16 putkeen ensimmäistä kertaa! :)
1000m soutu kesk.nop.2,14

C&J double every 90-120sec x7

Find heavy of the day

RPE 4-5

in teams of 3

100/70 cal row
100 box jump overs
100 power snatches 45/30kg
10 rope climb
100 power snatches 35/25kg
100 box jump overs
100/70 cal row

Mixed teams,
2 guys & one girl 90 cal row
2 girls & one guy 80 cal row

Snatch 5-5-5-5-5

1 clean + 2 split jerk

Mid Line / sit ups challenge

Front squat 7-7-7-7-7 reps
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VOIMA
4x6-8
- Kettlebell front squat RPE 7
+ 20s front rack hold
(New set every 4min)

APULIIKKEET
3 rounds of:
- 6+6 Side plank hip abductions
- 8 Reverse hip extensions
- 10 Hanging leg raises

For Time :
5 Km Row (switch)
► 50 Sit Ups
► 20 Pull Ups

For time:
10 x wall climb
20 x box jump
30 x dumbbell thurster (one hand)
40 x overhead position lunge (one hand)
50 x dumbbell goblet squat
60 x box over with dumbbell

Rx 22,5 kg/ 15 kg

Time cap 20 minute