12 min amrap

Muscle snatch 30kg
BTNB/press 30kg
Dip
Pull up

7 kierrosta ja muscle snatch

14min emom, every 2 minute

4 sets:
10 Deadlift
10 Shoulder press

Rest & Recover

run 10k for time

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

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

For time
50-40-30-20-10 - Air squat
25-20-15-10 - Barbell row 50kg/35kg
5-4-3-2-1 - Wall climb (scale up with Strict HSPUs)
Timecap: 16min

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

Warmup

Set a 10min clock and keep moving between the following 4 exercises:
10 Box Jump Step Down 20/16"
10 GHD Hip Extensions
20sec Dip Support
20sec Tuck L-Sit Hang From Rings