Emom 15min

1. 5 squat snatch @60% 1RM
2. Row 12/15cal
3. Rest

3 hengen joukkueissa

4 min aikaa tehdä

20 leukaa
20 clean (15 kg)

Jos ehtii pääsee eteenpäin

4 min aikaa

20 leukaa
15 clean (20 kg)

ja taas

4 min aikaa

20 leukaa
10 clean (30 kg)

• For Time:
Assault Bike 25 Kcal
MB Wall Ball (9/6Kg) 50 reps
Assault Bike 25 Kcal
MB Wall Ball (9/6Kg) 50 reps
Assault Bike 25 Kcal

Sumomaastaveto

3 x 6

12' AMRAP
24 DU (48 SU)
12 (6/6) KB pull through
9 KB goblet squat
6 H2H KB swing

Penkki 8x1x80% (kisaote, kunnon pysäytys rintaan)
Jyrkkä vinopenkki 5x8-12
Kahvakuulasoutu vuorotahtiin 3-5 "hapotusta"

12 min amrap
Start the time before starting the row - Score is total amount of completed reps excluding the row

Buy-in: 1000m row

• 3 Deadlifts 125kg
• 1 Legless ropeclimb

• 3 Round not for time of:
Rope Climb 4 reps
(Seleziona la variante: Standard, Legless, Legless con Vest (9Kg))
One-Arm KB Press 15 reps unbroken/side
Double KB Front Rack Walking Lunges 30 reps unbroken
(Utilizza un peso delle KB impegnativo ma che ti permetta di fare le reps unbroken)

Push press TnG 5x8@AHAP

10 Rounds for time

• 16 Cals @ Assault bike
• 10 Pullups
• 20 Push ups
• 30 Air Squats