3 rounds for time

10 alternating dumbbell snatches
20 wallball shots (14 lb)
20 box jumps (20 in)
10 push presses (95 lb)

For time,
27-21-15-9
Deadlift @ 115/75
Sit Ups
Burpees

1.5km run
150 burpees
1.5km run

Long lap
100 pull ups
200 push ups
300 squats
Long lap

Every 5min for 6 rds:
10 power clean (60-65% of max)
15 t2b ( scale to 12 or 10 if needed, goal is unbroken or max in two sets)
+ AMRAP AB cal

Goal is to go hardest sustainable pace with ab through whole session. Dont crash, speed can decrease but no crash.

Rest as needed

10 min for QUALITY:
Kettlebell TGU
Alternate hands. Focus on technic.

Alkulämmittely ja mobility

Harjoitellaan kyykkyä ja mavea

12min AMRAP
8 Kyykkyä
6 punnerrusta
4 leukaa

Loppuvenyttelyt

Alkulämmittely ja mobility

Harjoitellaan takakyykkyä

On/off 30s 3kierrosta
Viivajuoksu
Boxihyppy
Rengassoutu

Loppuvenyttelyt

Maastaveto 3 x 10

Performance
Every 3 minutes for 6 sets:
10 Wall Balls 20/10, 14/9
15 Russian Kettlebell Swings 24/16kg
25 Double-Unders

Fitness
Every 3 minutes for 6 sets:
10 Wall Balls 14/10, 10/8
15 Russian Kettlebell Swings 20/12kg
40 Single-Unders

Post work to comments.

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DEADLIFT

10-10-10

Warm up and work up to a heavy set of 10 touch-and-go Deadlifts with perfect form.

6 x 5 min AMRAP
3 min rest in between

A)
12 Wall balls
15 medball-pushups
20 medball-thrusters

B)
12 kb swings
15 kb snatches
20 kb sumo deadlifts

C)
12 pullups
12 ttb
20 sec hang hold

D)
12 cal row
15 Burpees over rower
20 splitjumps

E)
12 hspu
15 situps
20 sec handstand hold

F)
1 rope climb
20 air squats
30 double unders