3 rounds
1:00 cardio
10+10m banded side steps
10 squat jumps
10 ring row
5 inch worm

8x
4min ON/2min OFF

A) Run 400m + AMRAP of CINDY in the remaining time

B) 40/30 Cal. Row + Max Burpee over rower in the remaining time

C) 40/30 Cal. BikeErg or Echo/Assault + Max Clean & Jerk 70/50kg in the remaining time

D) AMRAP of
10 Wall Balls
10 DB Snatches (heavy)
10 Box Jump Overs

tekniikkatreeniä
-swing
-snatch
-windmill
-tgu

1) Front squat 5x57,5%, 5x67,5%, 5 + 77,5%
2) Hang squat 3x20

100 Double kettlebell snatches
For time
Complete 15 unbroken wall ball shots on each break.

“Isabel”
30 Snatches for Time
62,5/45kg

1 round
400m light run
10 cat cow strech
10 t-spine open book (R/L)
10 cobra to downdog pose

AMRAP 15:
1 Round of "Strict Cindy"
1 Barbell Clean and Jerk 70/50
1 Round of "Strict Cindy"
2 Barbell Clean and Jerks 70/50
1 Round of "Strict Cindy"
3 Barbell Clean and Jerks 70/50
...
Add (1) Barbell Clean and Jerks Per Round

Working in Pairs.
Eiranranta beach.

200m Run from platform to end of pier and back
15 thrusters 2x 22.5kg /15kg

24 Min AMRAP (switch after each full round)

For time:
100 Double KB Front Rack Walking Lunges @ 24/16kg (total reps)

10:00 Cap

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