AMRAP 10 min:
- Combo unbroken:
-- 1 Toes to bar.
-- 1 Pull up.
-- 1 Chest to bar pull up.
-- 1 Bar Muscle up.

• Rinnalleveto riipusta kyykkyyn

7 x 3

5 x 6 valakyykky

15:00 - Find 1RM Snatch
then
Every Minute on the Minute for 10:00:
1 - Power Snatch @ 80%
2 - Overhead Squats

Tempausveto poisheitolla + tempaus

8x1+1@70-75%

5 ROUNDS FOR TIME
400 METRES RUN
REST 1'
250 METRES ROW

MAX
Max Ring Dips

MUSCLE
10 Rounds of 10 Reps:
Banded Fly
Banded Skull Press
50 x Jump Rope each Round

METCON
3 Rounds of:
400 M Run
10 T2B
5 Hanging Side Swings

Baseline
25 Rows
25 Pushups
25 (50)Crunches/Leg Lifts
25 Air Squats

2 rounds for time
Run 400m
Kb swing x 15 (32/24kg)
OHS x 15 (42.5/30kg)
Rest 2 min

Run 400m
Pull ups x 15
Thruster x 15 (42.5/30kg)
Rest 2 min

Run 400m
Box jumps x 15
Ghd sit ups x 15
Rest 2 min

20 squats
15 tuck jumps
10 press ups
5 burpees

10 minutes AMRAP