5x6min AMRAP (3min rest)

A) 15/10 Cal. Bike/Ski
10 Burpees

B) “CINDY”

C) 12 Box Jumps
12 Overhead Squats 42,5/30kg (GREEN= 1x 20-24/12-16 kg kb)

D) 20/15 Cal. Row
15 Wall Balls

E) 16 DB Snatches 22,5/15kg
10 Handstand Pushups

10 Rounds of

Every minute on the minute, complete:
1 Devils Press Double Dumbell
2 Hang Power Snatch Double Dumbell
3 Push Jerk with Double Dumbell

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.