50 KB snatch
50 WB
50 K2E
50 WB
50 KB snatch
TC 15 min

AMRAP 2

• 12 KB Alternating snatches 24kg kettlebell
• 6 Burbees

1 MIN BREAK

AMRAP 2

• 12 KB swings 24kg kettlebell
• 6 Strict Pullups

1 MIN BREAK

AMRAP 2

• 12 KB Alternating snatches 24kg kettlebell
• 6 Burbees

THE SCORE IS YOUR TOTAL PERFORMED REPS FROM ALL 3 AMRAPS

Punttikoulussa uusi ykkönen. Raakana.

21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

45 min amrap

10 burpees
300m row
20 sumo high pull/ swing
400m row
30/60 du/single
500m row

105 min
Warm up 15 min

A. Skillwork: HSW practice for 20 min

B. Jyrkin tunti
1. tempaus samoille jaloille
3x25 3x27.5 2x30 32.5 35 37.5 40 42.5 :)
2. tempaus
3x25 2x30 32.5 35 37.5 40 42.5 45 47.5 ei

C. "Maija"
15 min AMRAP of:
5 C2B
10 HSPU > abmat
15 air squat
Result: 4 + 12

Warm UP
Shoulder Mobility
Burgener Warm up
Strenght
Snatch balance
3x8 (80% RM)
MetCon
4 RFT
30 DU
5 m Walking Lunge 60kg
10 C2B
5 m Walking Lunge 60kg
Rest 3' Then
4RFT
200 m Row
5 Cluster (60 kg)
10 Box Jump weighted (plate 10 kg)
Cash Out/Skill
EMOM 10 '
3 Snatch from the block (80%RM)

5:15am- CANCELLED
8:30am- Emily
12:15pm (INTRO)-Emily
4:00pm- Joel
5:00pm -Joel
6:00pm -Joel
7:00pm (INTRO)- Joel

3RFT

30 SDHP 40/30kg
30 FS 40/30kg

TC 9

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