14 min EMOM:

odd: squat snatch + overheadsquat, building the weight as heavy as possible

even: 1 x KB snatch + KB snatch overhead squat/ hand, as heavy as possible

Same weight all sets. 11 sets, 2 reps.

Record any details.

work for 15-20min

Death by burpees!

1 Burpee on the minute every minute, adding 1 burpee each minute and continue to add 1 burpees each round until you can no longer continue. Cap is 20 minutes and if you fall off the pace, start over until you reach the timecap.

10 DU
10 PUNNERRUS
10 THRUSTER 40/30 kg

20 min AMRAP

4 rounds for time:
10 x Dumbbell Hang Squat Clean
10 x Kipping Toes to Bar
10 x Box Jump (step down)
Rest 1 minute.

Record time, load, height and any scaling.

L-sit
Kahvakuulilla 3x max time
Renkailla 3x max time

Skin the Cat 3x3

10,9,8,7,6,5,4,3,2,1
No-kipping Pull-ups
1,2,3,4,5,6,7,8,9,10
Thruster 60/40kg

skaalaukset: raaka leuka->kippi->kuminauha

tavoiteaika: 20min

30 x Snatch 62,5/42,5 kg

soutu
fillari
DU
1,30 min aerob. 30s kova. 4 kierrosta 1min pal kierrosten välissä.
Merkkaa kalorit ja DU:t