With a partner
12min Max Cal. Bike/Ski/Row

5 x AMRAP 2

18/15 cal row
10 rower over burpees
remaining time Du`s

Rest 2 minute btw rounds

7 rds for time

6 Kipping pull-ups
6 KB hang c&j/side

L1: C2B
L2: 3 Ring/Bar MU

TC:11 min

Row 7 x 500m 1:1 (or with partner)

Result is average speed all seven rounds.

1 Snatch every 30 secs x 20 ~ 70%
10 Mins

3-4 rounds
10-20 sec hold on bottom of ring dip
rest 30sec
10-20 sec chin over bar hold
rest 30sec
20-40sec Handstand hold
rest 30sec

1) Push-ups: 1 x Max Reps in 60s.
- Rx+: Max strict HSPU
- Option: Box Push-ups

2a) DB Bench Press, neutral grip: 5 x 6-8. Rest 45s.
- build in weight
2b) 1-Arm KB Rows: 5 x 10 ea. Rest 45s.
- Challenging from start

Kettlebell/plate carrying workout
With partner, alternating times
3-4 sets of : 30-50m OH carrying with 2 kbs
rest about 2-3 min and start next
3-4 sets of : 30-50m (plate carrying on bear hug hold) (eturepussa)
women weights 20-50kg , men weights 40-70kg
rest about 2-3 min and start next
3-4 sets of : 10+10 reps of 1kettlebell deadlift (maastanostot 1 kuula sivulla)

Buy-in 1000m Row, then
10 Rounds:
3 Thrusters (42.5/30kg),
7 Bar Facing Burpees.
Target under 12min

"Snatch E2MOM"
5 x E2MOM
3 Muscle snatch from hips
1min Break
5 x E2MOM
2 Hang power snatch
1min Break
5 x E2MOM
1 Power snatch into OHS

Use technique weights.