2 rounds for time of:

• 20 muscle-ups
• 15-ft. rope climbs, 7 ascents

Hansen
Five rounds for time
30 reps, 2 pood Kettlebell swing
30 Burpees
30 Situps

Lepoja.

Weightlifting

front squat: 3, 2,1, 1, 1, 1.
Snatch: work up to 85%x1x5 sets
Clean and jerk: work up to 80%x1x5 sets.
Snatch balance: 1, 1, 1, 1, 1
Back squat: 3, 2, 1, 1, 1, 1, 1

5 rounds
1. Plankup - hybrid exercise between the plank and the pushup.
2. Pushup - regular pushup
3. Hollow-Body Pump - When in hollow body hold pump your elbows and knees together.
4. Rest 1 minute

Result is each round reps separately
Demo

20min amrap

3 snatch 50/35kg
6 bar over burpee
20 DU
6 snatch 50/35kg
9 bar over burpee
40 DU
9 snatch 50/35kg
12 bar over burpee
60 DU
12 snatch 50/35kg
15 bar over burpee
80 DU

10 Front Squats (85/60kg)
20 Chest to Bar Pull-Ups
50 Double-Unders

Focus: Work up to 80% 1RM Over-Head Squat; then:
12 min. E2MOM of 3 OHS @ 80%

MetCon - 5 RFT:
- 50 Double Unders (L1- 150 singles; L2- 25 DU; L3- 50 DU)
- 15 Hollow Rocks (L3 regular, L2 one knee in, L1 ab mat sit ups
- 5 Burpee – Pull-Ups (L1- pull AHAP; L2- jumping PU; L3- C2B)

Score: Weight / Time

Penkki + muu

Circuito 8 estaciones. 2 vueltas. 1 min ON - 30 sec OFF,
- Chest to bar pull-ups.
- Step ups (24"/20") (30/15 Kgs barbell on the shoulders).
- Wall ball burpees (9/6 kgs).
- Full Clean (50/30 Kgs).
- Kb Swing (24/16 kgs).
- Rope Climb.
- Ring dips.
- Bar facing Burpees.