4 min AMRAP
12 thrusters
18 burbee over barbell
Max row cal
4 min rest
Repeat
Count total cals

10 Clusters
20 Burpees
30 Sit-ups

*Only one person can do a skill at a time. Each person should alternate.
* Must do 5 synchronized TTB or Knee Raises every 1 minute

15min EMOM:
3x Snatch, add weights after 5min

12-10-8-6 reps of
Pullups
Burpees

5min rest

4 rounds of
10-16 db snatch
1min du's

3min rest

3min amrap
Burpees

3min rest

3min amrap
Wallballs

For time:
30 wallball 20/14 lbs
1k Ski erg
30 wallball 20/14 lbs

A:-
B:
18min amrap:
80 Wall balls
40 RKB swing 32/24kg
20 OHS 61/40kg
10 CTB
C:-

Power snatch
5x 2reps

50 min
Warm up for 10 min
1.GS
A. Bfly for 10 min
- 6 7 8 6 7 = 35 reps
B. BMU for 10 min
- 5 x 1

2.Strength
A. EMOM16:
1) 8 + 8 bulg. split squat with DBs - 2 x 25 lbs
2) 12 heel el. goblet squat - 16 kg
3) 10 GHD hip ext.
4) 30 s. hollow hold

viikon flunssatauon jälkeen tuntumaa...

45 min
1 min walk / 2 min run
6.6 km, 6.51/5.06 min/km
135/164