12 Rounds of:

70s work / 20s rest

ODD: ME calorie row
EVEN: 60 Double unders + ME Goblet squats 24/16

20min for Q:
21/15 cal ergo @70-75% effort
5+5 half turkish get up
12 alt. ddb box step up

60s rest between sets.

Rpe 3-3.5

Vauhti ja painot huomioiden rpe.

20min parin kanssa

50 tuplanaruhyppy
20 raaka rinnalleveto + työntö 43/30kg
50cal pyörä

Jakakaa toistot vapaasti, tasainen reipas tahti

3x 30s ON / 60s OFF

1. Pistol squats
2. Box jumps
3. Wall balls
4. DB snatches 22,5/15

Kevyellä tahdilla.

12-15 wall walks - every min do 21 DU´s/30SU’s - start with DU´s/SU’s

Rest 2 min.

50 wall balls - every min do 15 push-ups - start with push-ups

Rest 2 min.

75 box jumps - every minute 9 pull-ups - start with pull-ups

Timecap for each interval is 8 min. Whole timecap is 28 min.

15 EMOM:

1. 5 squat snatches
2. Rest
3. 3 squat snatches
4. Rest
5. 1 squat snatch

60 - 70 - 80% snatch max.

4rds for time:

50 DU + 1rnd of V8.

V8: 8 power cleans + 8 front squats + 8 STOH 75/52,5

5x

3 stop above the knee cleans

60-65-70-75-75% C&J max.

6x switch between A&B, rest 2 min between.

A: 6 power C&J, 9m HSW/2-3 wall climbs, 12 alt. Pistols
B: 6 power snatches, 9m HSW/2-3 wall climbs, 12 alt. Pistols

RX`d: 70/50 - tulos on yhteenlaskettu työaika.

Squat snatches

3 - 3 - 3 - 3 - 3 - 3

Start from 50% of snatch max, build in weight.