20 min. alkavalla min.

1. 1-2 köysikiipeily
2. 20 tupla naruhyppy
3. 12/15 kalori soutu
4. 15 istumannousu

Odd-Object A
For Time [10 Minute Time Cap]:
100′ Yoke Carry (340/240)
100′ Yoke Carry (400/280)
100′ Yoke Carry (460/320)
100′ Yoke Carry (520/360)

Every 2 Minutes [Starting on the 0:00]:
9/6 Calorie Assault Bike

Odd-Object B
[Not For Time]:
3 Supersets:
30′ Double Dumbbell Bear Crawl (Forward)
30′ Double Dumbbell Bear Crawl (Backwards)

Rest 2 Minutes Between Sets

6 K bike / 2 K row / 2 K ski rauhassa

3 rounds - couple

Row 200m
Skip rope 100
Thrusters 20kg 20

Time: 16:04

AMRAP 20 Min.
10 Hang Clean
50 Double unders/5x 10 SU+10 jump Squat

For time:
155 pound Overhead squat, 10 reps
10 Box jump overs, 24" box
135 pound Thruster, 10 reps
205 pound Power clean, 10 reps
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
205 pound Power clean, 10 reps
135 pound Thruster, 10 reps
10 Box jump overs, 24" box
155 pound Overhead squat, 10 reps

A. 5min AMRAP:
30/24 cal Assault Bike/Bike erg or row, then AMRAP Burpees

5min rest

5min AMRAP:
30 Burpees, then AMRAP Assault Bike/Bike erg or Row for cal

In teams of two, only 1 is working, for time:

100-80-60-40-20
DB Box Step overs (60/50cm-22,5/15kg)
SkiErg or Row for cal

5 Rounds, Not for Time:

3 Legless Rope Climbs
20 GHD
50′ Handstand Walk
30m suitcase carry 60/40kg
3 RMU
30m suitcase carry 60/40kg

50 x Back Squat (40/30kg)
5 x Rope Climb
40 x Back Squat (50/35kg)
4 x Rope Climb
30 x Back Squat (60/40kg)
3 x Rope Climb
20 x Back Squat (70/45kg)
2 x Rope Climb
10 x Back Squat (80/50kg)
1 x Rope CLimb