E5MO30M ( every 5th Min for 30 Mins 6 Rounds)
50 DU's or 50 Singles (90 Secs tops)
10 Deadlift 60/35Kg
8 Hang Power Clean
6 STOH

Post working time on each interval. Score is total working time.

Dumbbell Snatch (alternate hands each rep) and Double Unders
10 snatches/20 du’s
20 snatches/40 du’s
30 snatches/60 du’s
40 snatches/80 du’s
50 snatches/100 du’s

20min time gap

For time
100 Du`s
50 KB swing 24/16kg
30 box jumps 24/20"

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell. Women use 35-lb. dumbbell and 20-in. box
Time cap: 20 minutes

10min

10 yhdenkäden käsipaino thruster
10 askelkyykky käsipainon kanssa

For time:

50 DU
50 superman rocks
40 DU
40 hollowrocks
30 DU
30 ring rows
20 DU
20 pull ups
10 DU
10 toes to bar
5 DU
5 PEP

1. Maltese push up x 3 x 5-10
2. Downward dog push up (maltese hands) 3 x 5 - 10
3. Moving to headstand tripod knees on elbows (tripod)

4. On tripod rising the knees to extend the back

   *scaling option 1 : rising the knees one by one
   *scaling option 2 : use of rubber band on the waist to lighten the bodyweight

5.From headstand to push up position
6.From push up to headstand (jumping if easy)

3 min AMRAP

-rope climb

Choose the number of "steps" you use to climb the rope. The number should that number that is challenging to you. For example, if you know, you can climb the rope with three steps, but under fatigue start to use four steps, choose three steps as your number. Count only the reps where you could climb the rope with three steps.

• rest 2 min

4 min AMRAP

-3 wall walk (PEP) + 5 chest to bars

Back Squat 4x6x80%
Lift Every 3min

5x AMRAP 3 minutes of:
3 Power cleans 60/40kg
6 Push-ups
9 Squats
Rest 1 minute between AMRAPs