12min EMOM:

1) 5-15 C2B
2) 5-15 HSPU

Scale if needed.

Rest 5min before next workout

Shoulder press 5-5-5

FOR TIME
*Add one movement each round

3 Burpees
6 Pullups
9 Situps
12 Pushups
15 Air Squats
18 DB Snatches
21 KB Swings
24 Double Unders
27 Wall Balls
30 Cal

3
6-3
9-6-3
…..
30-27-24-….-3

Find your 3RM Strict Weighted Chinups

00:00
21-15-9 pull up
Db snatch @22,5/15kg

10:00
21-15-9 push up
Db snatch @22,5/15kg

(Time cap 7min)

AMRAP 8

2-4-6-8-10....
hang power snatch@40/30kg
push up

Find your 1RM Power Snatch

27 x boksihyppy 60cm
20 x burbee
11 x rive kyykyllä 65/45kg
4 kierrosta

Timelimit käytössä.

Teams of 4:
2400m ergo bike (ygig)
80 t2b (ygig)
20 syncro burpee
80 wall ball (ygig)
20 syncro burpee
1200m row (ygig)
20 syncro burpee
80 wall ball (ygig)
20 syncro burpee
80 t2b (ygig)
2400m ergo bike (ygig)

Huom! Synkroliikkeet niin, että kaikki tekee samaan aikaan.

EMOM 10
Clean

-start at 75% and add