3 sets finisher (parin kanssa)
3x
30 reps banded lat pull-down
-toinen tekee 30 putkeen ja toinen lepää.

Work 2min
Rest 1min
Row 250m
Max reps C&J (60/40)

Wod
10 min Amrap
10 C2B
10 Db squat (5+5) 22,5/15kg
10 Push up
10 Alternating Db snatch 22,5/15kg

Every 30s for 3min
Hang Power Clean x 2

Every 30s for 3min
High Hang Power Clean x 2

4 Rounds, new round every 4th minute
Each for time:
20/15 Cal. Bike/Ski/Row
15 Handstand Pushups
12 C2B Pullups

1 x Power Snatch
1 x Hang power Snatch
2 x OHS
rest as needed

AMRAP 5:
60m Walking Lunge (Body Weight)
50 AbMat Sit-Ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
30m Dumbbell Walking Lunge 22,5/15kg
50 AbMat Sit-ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
60m Walking Lunge (Body Weight)
50 AbMat Sit-ups
Max Calorie Row

Option

AMRAP 5:
40m Walking Lunge (Body Weight)
30 AbMat Sit-Ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
20m Dumbbell Walking Lunge 22,5/15kg
30 AbMat Sit-ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
40m Walking Lunge (Body Weight)
30 AbMat Sit-ups
Max Calorie Row

Power Clean: 10 min to work to heavy single

21-15-9
Stoh 45/30
9-6-3
Strict pull up

3 min Rest

9-6-3
Stoh @60/45
21-15-9
Pull up

Time cap 20 min