Every 2min for 8 times (16 minutes)
10-20 double unders or 20-40 single unders
2-3 squat snatch @50-70%

A)
Box Squat
8 x 2 every 60s.
- These are SPEED reps
- Approx 65% of 1RM

B)
Sumo RDL Bands Forward
3 x 8-10. Rest 90s

8x
New start every 6th minute
Alt A and B

Each for time
15-18/10-13 Calories (switch machines)
5 Toes-to-bar
10 Pushups
15 Squats
+
A) 10-16 DB Snatches 22,5/15kg
10-16 Sit-ups
10-16 Wall Balls

B) 10-16 KB Swings 24/16kg
10-16 Box Jumps
10-16 Burpees

Work up to heavy
Snatch + Hang Snatch + Overhead Squat

AMRAP 28 ( Reps )

Bike Erg 50/40 Calorie
40 One Arm Hang Squat Clean 22,5/15kg
80 Wallballs 20/14p
Row 50/40 Calorie
40 DB Over Burpees
80 Squat w/ DB 22,5/15kg

EMOM for 10 minutes:
10 burpees over bench

Rest 1 min

EMOM for 10 minutes:
15/12 calories row

Rest 1 min

For time:
30 Burpee CTB pull-ups

4 Rounds of
6 Hang Power Cleans
8 Front Squats
10 Bar Facing Burpees
12 Toes-to-bar

RX: 60/40kg
RX+: 70/50kg

8 x Alkavalla 90 sek.

1 temapaus raakana tai kyykkyyn maasta + 1 tempaus riipusta raakana tai kyykkyyn.

Lisää painoa tekniikan salliessa

3 x max reps strict static dips (on parallets)

Alternate:
Tyre Flip x6 and Prowler Push.
Do 5-7 sets.