aikaa vastaan, jokaisella alkavalla minuutilla 1-3 yleisliikettä
50 thruster tangolla
70 istumaannousu

aikaraja 20 min.

4 kierrosta

10+10 bulgarialainen askelkyykky
5 seinälle kiipeäminen + etunojapunnerrus

8 min.

12 Käsipaino tempaus
9 Varpaat tankoon

3 rounds :

5 x swing to ring row
7 x ring dip
9 x parallel ring row

21-15-9-15-21
T2B
Snatch 40/30Kg

Time Cap 15 Mins

Do 50 reps of back squat of your own bodywight on the bar

10 OHS (42.5/30)
10 Box jump
10 Pull up

• Emom x10:
• Du (40-50)
• Thruster (42.5/30) (8-12)

(Rest 2min)

• Emom x10:
• Row (13/15cal)
• Burpee over rower (8-12)

(Rest 2min)

• Emom x10:
• Kbs (13-15) (32/24)
• Sit up (20-30)

Amrap 7
1k row
rest of the time max reps Wall ball shots

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells