If you are completing as an individual effort today, complete the following:

3 Rounds:
AMRAP :30 – Calorie Row… Rest :30s
AMRAP 1:00 – Calorie Row… Rest 1:00
AMRAP 1:30 – Calorie Row… Rest 1:30

wall balls
sit ups
push ups
bench press

5 x 5 vauhtipunnerrus pysäytyksellä

leppää ja syöp

3x 2 power snatch

fran 21 9

• For total m & reps of:
Rope Climb 5 reps
Seleziona la variante (Standard, Legless, Standard with Vest (9/6Kg)
5 Min AMRAP of
Handstand Walk max m o Handstand Push Ups max reps
3:00 rest
Rope Climb 5 reps
Seleziona la variante (Standard, Legless, Standard with Vest (9/6Kg)
5 Min AMRAP of
GHD Sit Ups

2-3 min light cardio
1+1 min forearm smash with barbell on rack
1+1 min bicep smash with barbell on rack
1+1 min chest/bicep/forearms streching
1-2 min glute strech of your choise (each side)

clean pull, 5 x 5 , 100 %

16 min EMOM

Odd: 5 tiukka C2B
Even: 5 pystypunnerrus (AHAP)