10 minutes, one minute on, one minute off, AMRAP:

• 2 power snatch (60-70% 1RM)
• 4 lateral burpees

Five two minute rounds:

• 250/200 m row
• 5 squat snatches (50-60% 1RM)
• rest of the time box jumps 60/50cm

2 min rest between rounds. Score is the number of box jumps

Relay Air bike in teams of 5
Person 1. 50s. On
15s. Off
Person 2. 50s. On
15s. Off
Person 3. 50s. On
15s. Off
Person 4. 50s. On
15s. Off
Person 5. 50s. On
15s. Off
3 Rounds
All out!

For quality:
- One leg DL: x6-8/leg
- Ring roll out: x6-10
- Turkish Get up: x3-5/hand

Metcon:
EMOM 20
2 HSPU
1 hang power clean

30/25 cal Row / 25/20cal Air bike (cash in)
amrap Clean&jerk (60/40kg)

4 rounds
6 floor presses 65kg/40kg
6 cleans 65kg/40kg
20 cal air bike
20 cal row

Relay Air bike in groups of 4
Person 1. 40s. sprint
15s. Rest
Person 2. 40s. sprint
15s. Rest
Person 3. 40s. sprint
15s. Rest
Person 4. 40s. sprint
15s. Rest
4 Rounds

As many calories as possible.

1. DB snatch (8-16)
2. Hspu (6-12)
3. Box jump (10-20)

EMOM 10

Min 1: Lateral box over jumps 14-16 reps
Min 2: 12 Double DB/KB push press

-tulisi jäädä vähintään 10 sekkaa siirtymään lähempänä 20 sekkaa.