♠️♥️♦️♣️

15-9-6

Thrusters
Pull-ups

TC 8 minutes

25 cal ergo
0:45 wall-sit hold
10 toes to post
20 seated leg raises over KB
10 KB swings
10 alt front rack reverse lunges with KB
25 cal ergo
5 negative pull-ups
10 push-ups
10 wall squats
1:00 palnk hold

35-40 minuuttia hölkkää.

squat snatch 1RM

5' AMRAP
5 power clean
5 front squat
5 thruster
5 pull up

🌸🐥🏵🐧🌺🦉🌸

1: 9 cal row
2: 30 du's / 60 su's
3: 6 devils presses
4: 15 abmat sit-ups
5: 8 back squat @AHAP
6: rest

Clean & Jerk

1: 0:45 max reps burpees
2: 5+5 single leg deadlifts with DB
3: 0:30 deadhang
4: 0:45 plank hold

2x16' AMRAP, 4' rest w. partner

AMRAP 1:
50 cal airbike
30 burpee
10 syncro V-ups

AMRAP 2:
50 cal row
30 rnds of seated wall ball passes w.rotation
10 syncro push up