In Pairs:
90 sec row
30 sec to change
10 rounds

1 clean + 2 split jerk

Thrusteri
Lämppä 2 x 6
Työ osuus 6 x 5

Kuten yllä lukee.

Kärrynpyörä, arabialainen, puolivoltti tekniikoita

1) 10-15 KB Swing 32/24
2) 10-20 Wall Ball
3) 10-20 BoxJump
4) 30-50 DU
5) 10-25 GHD sit-ups

Workout time should be close to one minute. Use remaining time for transition. Go AHAFA but keep steady phase. Scale if needed!

DU x100
Back squat x100 (35kg /20kg)
Run 450m

AMRAP (As Many As Possible)
in 12′ of:
3 Strict Pull Ups
7 Kipping Pull Ups
11 Butterfly Pull Ups
*After Each Round 50 Double Unders

AMRAP (As Many Rounds As Possible)
in 20′ of
400m Run
Max Pull Ups

AFAP (As Fast As Possible)
3 round for time of:
400m Run
8 Clusters 50/35kg
16 Hand Release Push Ups