8 rounds:

10 T2B
8 Snatch

EMOM 12'

6 Chest to Bar Strict
12 Wallballs
30sec Plank

"JOSE" (dep)
10-9-8-7-6-5-4-3-2-1 reps for time of:
- Kb Swing (24/16 kgs).
- Gob Squat (24/16 kgs).
- Diamond push-ups.

** Time cap: 20 min.

AMRAP 4min
3-6-9-12...
wall ball shot @9/6
pull up
REST 2min

AMRAP 4min
2-4-6-8...
single leg squat
toes to bar
REST 2min

AMRAP 4min
3-6-9-12...
ring dip
push up

Pyramid Dumbell" Jackie" with partner
1500m row
70 DB thruster @15/10kg
45 pull up

3 min REST

1000m row
50 DB thruster @15/10kg
30 pull up

3 min REST

500m row
30 DB thruster @15/10kg
15 pull up

Timecap: 30 mins

“Every 3 Minutes x 10 Rounds:
[On the 0:00]: 500/450 Meter Row
[On the 3:00]:400 Meter Run

[On the 6:00]: 500/450 Meter Row
[On the 9:00]: 400 Meter Run

[On the 12:00]: 500/450 Meter Row
[On the 15:00]: 400 Meter Run

[On the 18:00]: 500/450 Meter Row
[On the 21:00]: 400 Meter Run

[On the 24:00]: 500/450 Meter Row
[On the 27:00]: 400 Meter Run

10 min EMOM

Every odd min 2 x power snatch, 70 % of 1 RM
Every even min max DU

The result is the number of DU's

Alkulämmittely ja mobility

Voimistelua

Otm 12
Korkea Boxihyppy
Rengasdippi
L-sit
Kuppipito

Loppuvenyttelyt

12min AMRAP:

12/9cal Assault bike
8 Alt. DB snatch 22,5/15kg
6 T2B

12:00

• 3x1 clean & jerk

I did 3 singles 145,145,150kg