Amrap 14 (teams of 3)
one is performing 60m D-ball carry
At the same time two other members both have to perform 1 rope climb
-1 round is when all the members have completed 60m d-ball carry.

12 min EMOM: snatch

1-4 min 2 x snatch 75 % 1 RM
5-8 min 2 x snatch 80-85 % 1 RM
9-12 min 1 x snatch 90-95 % 1 RM

For Time;

50 Cal Row
50 Db front Squats
50 T2b
50 db Push Press
50 Burpees
50 db step overs
50 db lunges

Time Cap 26 Mins

2x22.5kg/ 2x15kg
Scale with KB's

Hang power snatch (above knee) + power snatch

5x1+1@70-80% (PS)

SO 1:45

Deadlift 5x5 AHAP

20 min AMRAP

*max reps ring dip
*max reps chest to bar pull ups
*max reps HSPU

Scale to

*Max reps ring push ups
*Max reps pull ups
*Max reps HSPU from box

Buy in: row 1500/1200m
then 3 rounds:
30 WB,
20 pull up,
10 power clean 60/40 kg
cash out: 50 burpee.
Target 25 min.

5x5 reps 50-60% Of 1RM

8min AMRAP:
6 Hang Power Snatch (50/35kg),
24 DU

3min rest
8min AMRAP:
Row 10/7 kcal,
15 Wallball

6min alkavalla minuutilla

1. soutu kaloria
2. yleisliike
3. pallonheitto istumaannousu