20 Rounds for time:

1 Snatch @ Complex Max. OTD
3 Bar Over Burpees
5 Wallball 20/14p

Target 13-15 min

TC 20

2 rounds
1:30 cardio
10+10 One leg RDL (R/L)
10+10 One arm DB Press
5 hang power snatch + 5 ohs
5 barbell pc&pj

5x 2 Hang power snatch + 1 Power snatch 65-75%

WITH PARTNER AMRAP

AMRAP 5 x 8. Alternating between A & B

AMRAP A)

Run 400m, with partner
Remaining time Bike Calories. Split as you like.

AMRAP B)

Run 400m, with partner
Remaining time Row Calories. Split as you like.

Result is total calories

Superset x 4 rounds!

Snatch Grip Pendlay Row x 6-8
Rest 90s
Shoulder Press: x10/8/6/4. Build to a Heavy 4 over 4 sets
Rest 90s.

EMOM x 10:00
4 Kipping Pull-ups
8 Push-ups
12-15 Air Squats

• Goal: Challenging effort, keep rounds around 30s.
• Scale Pull-ups to ring rows/bar rows or :10 Hold Chin Over
• Push-ups to box, should go unbroken and fast for at least 8 rounds.

Aikaa vastaan:

50-40-30-20
Tuplaa
10-10-10-10
Kp/KK riveä riipusta kyykkyyn

TC: 8min

Box Squat

5-5-5-3-3-3

Send Off 3:00

Push Jerk
Build to a heavy 2 over 6 sets. Rest 2:00
- Sets of 5,4,3,2,2,2
- Option: Practice 5 x 5 or similar.

Run 300m
10 Pull Up
15 Push Up
20 Air Squat
wear a west