10min amrap

20 cal air bike
15 KBS 24/16kg
10 burbee

Kapea penkki Max1
Vinopenkki 5x5-8
Leuanveto kapealla otteella 3 x max toistot omalla painolla
Pystysoutu tangolla 5x8-15

Open Gym 12: 15

Rest Day.

Open Gym 12: 15 post if coming.

For time
Use single KB (rx24kg/16kg)
Turkish get-ups- 3reps
Goblet squats- 6reps
Snatch- 18reps
Push-press- 26reps
Hand-to-hand swing- 34reps
Sumo deadlift high-pull- 42reps

For time:
3 rds:
15 thruster 95/65
15 c2b
3 rds:
20 step OH walking lunges 95/65
10 power snatch 95/65
3 rds:
15 SDLHP 95/65
15 stoh
Rest 5 min btw metcons.

EVERY EXERCISE IN 1'
21 thrusters @40/25
21 pull ups
18 thrusters @40/25
18 pull ups
15 thrusters @40/25
15 pull ups
12 thrusters @40/25
12 pull ups
9 thrusters @40/25
9 pull ups
6 thrusters @40/25
6 pull ups
3 thrusters @40/25
3 pull ups

Reps 2-2-4-4-6-8-6-4-4-2-2
60-70% 1rm

Friday