7 min AMRAP (as many rounds as possible)
7 Airsquats
7 KBS
7 Pushups

3 Rounds:
500/400 Meter Row/ 21/15 Calorie Assault Bike
10 Power Cleans 70/50kg
500/400 Meter Row/ 21/15 Calorie Assault Bike
10 Push Jerks 70/50kg

3x supersarjat:
a) 3-8 tempo leuanveto
leveällä otteella (3s alas)
b) 10-20 punnerrus
1.30min lepo välissä

3x 30 lavan aktivointi
kuminauhalla

For time:

Row 5k

For time:

500m row
30 wallball

10 rounds, every 2min:
30sec alternating arm DB Snatch + Run 150m

9x 3 ON/2OFF,

A1: 12 DL 80/50, 9 strict pull-ups/australian, 6 cal row
A2: 12 cal row, 9 DL 80/50, 6 strict pull-ups/australian
A3: 12 strict pull-ups/australian, 9 cal row, 6 DL 80/50.

B1: 12 cal ski/50 DU, 9 DB snatches 22,5/15, 6 sHSPU/kHSPU/pike push-ups
B2: 12 HSPU, 9 cal ski/50DU, 6 DBS 22,5/15
B3: 12 DBS 22,5/15, 9 HSPU, 6 cal ski/50DU.

C1: 12 cal bike, 9 push-ups, 6 WB
C2: 12 push-ups, 9 WB, 6 cal bike
C3: 12 WB, 9 cal bike, 6 push-ups

Flow: A1, B1, C1, A2, B2, C2, A3, B3, C3

6x

1 snatch pull + 1 hang snatch + 1 snatch

Start from 50% of snatch max.

AMRAP 12:00
10 KB Hang Cleans @24/16kg
10 Calorie Bike/Row/Ski
10 KB Facing Burpees

2 min ON/2 min OFFx 5:

10/8 cal row
10 sit-ups
3-5 wall facing HSPU/box HSPU hands on parallettes