For time
1-2-3
HSPU
Rope climb

Then
5-8-13
Power clean (50/35kg)
STOH (50/35kg)

Then
21-34-55
DU
Calories on assault bike

Every 3 minutes, for 21 minutes (7 rounds in total):
200 m run
8x man-makers DB 15 kg

Muscle Snatch – 3x5
Snatch – HS
Clean & Jerk – HS
Front Squat – 70%x3, 75%x3, 80%x3

Voimatempaus 3x5

Tempaus, raskas ykkönen

Rive + työntö, raskas ykkönen

Etukyykky

3@70%
3@75%
3@80%

6 rounds
Pull-ups- 6 reps
Burpees- 12 reps
Squats- 18 reps

Back squats

Pullups

Single-legged squats

Tempaus puolesta reidestä, 2x3@70%, 3x3@75%

Te-otteella mave (ja asennolla) 5@80%, 5@85%, 5@90%

Reverse hyper 3x15, kuormaa

Team Of 2:
10 Sync Man Maker @22,5kg/15kg
10 Rope Climb
10 Sync strict HSPU
8 Rope Climb
100 DU
6 Rope Climb
100 Push Up
4 Rope Climb
1000 m Row
2 Rope Climb

TC: 40 mins

Sama kuin sali

For time

Run 1600m
100 pull ups
200 push ups
300 air squats
Run 1600m

run walk run