In pairs for time.

Warm-up, parin kanssa row 120 m, 3 kierrosta, hävijäjä tekee yli/ali metrit 1) air squat 2) push up 3) syngro burbee

1) Toistot voi jakaa miten haluaa, molemmat tekee yhtaikaa.

100 CAL ROW
100 Burbee

2 MIN REST

2) jaa toistot niin että aina 5 toistoa vuorotellen ( wallbalit 10, DU:t 35 /50)

20 C2B / Pull-up / Jumping pull-up / ring row
20 Thruster
20 C2B / Pull-up / Jumping pull-up / ring row

40 Wall Ball
140 DU / 300 SU
40 Wall Ball

20 Snatch
20 OHS
20 Squat C & J

10 BMU ( C2B / Pull-up / Jumping pull-up )

RX, barbell 60/40 kg, Wall ball 9/6 kg
Time cap 40 min

3@up to max (3RM)

Buil To A Heavy Triple

Buil To A Heavy Triple

1' ON - 30" OFF
FOR TIME T.C. 18'
3 ROUND OF:
30 DOUBLE KB FRONT RACK LOUNGES 24/16-16/12
30 DOUBLE KB DEADLIFT
100 DU OR 200 SU

Amrap 10 mins
3-6-9-12….
Cal row
Single Kb squat clean

3 Mins rest

Amrap 10 mins
3-6-9-12…
Cal row
Target burpee

3 mins rest

Amrap 10 mins
3-6-9-12…
Cal row
Atomic sit up

5x @70%
5x @75%
5x @80%

Front squat

10-8-6-4

E3MOM / 1-3rep in tank

For Time:

20 Front Squats (135/95)
20 Lateral Barbell Burpees
20 Push Presses (135/95)
20 Lateral Barbell Burpees
20 Thrusters (135/95)

Mobility for 25min

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EMOM20 @zone 2
1: box step overs
2: shuttle run
3: box jumps (step down)
4: sit-ups