4x
New start every 8th minute

20/15 Cal Row
15 Box Jump Overs
20/15 Cal SkiErg / Echo Bike
20 KB Swings
15 Wall Balls

5x4 V2

*Samalla kuormalla

B) "Grettel"
10 rounds for time
3 clean & jerk 60/42,5
3 bar-facing burpee

C) Upper back accessory 3 rounds
15s crawl + 15s breast stroke + 15s
arm lifts + 15s arm lift hold + 30s rest

AMRAP 10:
1-2-3-4-5... Rope Climb
5-10-15-20-25... Wall Balls

KILOS: 9/6

5 ROUNDS FOR TIME
4 Kipping C2B
6 Hang Power Snatches @52/35kg
12/10 Cal Bike/Row/Ski
4 Kipping C2B
3 Hang Power Snatches

Timecap:18 mins

RX+: bar mu 3-3

1) Shoulder press 4x3x85%
2) Negative HSPU 4x4(5-10s Down)

AMRAP in 7 minutes

3 Thrusters (100/65 lb)
3 Chest-to-Bar Pull-Ups
6 Thrusters (100/65 lb)
6 Chest-to-Bar Pull-Ups
9 Thrusters (100/65 lb)
9 Chest-to-Bar Pull-Ups
If you complete the round of 9, complete a round of 12, then go on to 15, etc.

(OPEN 18.5)

For time

2 Rounds of
50 Double Unders
40 Air Squats
30 Wall Balls
+
3 Rounds of
40 Sit-ups
30 Back Extensions
20 DB Snatches 22,5/15kg
+
4 Rounds of
30 KB Swings 24/16kg
20 Calories
10 Pullups
+
5 Rounds
8 Box Jumps
4 Burpees
2 Wall Walks

Front squat 5x65%, 4x75%, 4x80%,4x85%

Front squat 5x60%, 5x65%, 2x5x70%