30 power snatches for time @ 25/40kg

Emom 30
1. 30s DB Devils Press (1xDB)
2. 30s DB Thruster (1xDB) right
3. 30s DB Thruster (1xDB) left
4. 30s DB Snatch Alt
5. 30s Box Over Burpee
6. 30s Ergo / Run

OHS 3 x 1

10x
EMOM 40

Alt. A and B

A)
1) 15-18/10-13 Cal Row
2) 5 Double DB Burpee Box Step Overs
3) Max Wall Balls
4) Rest

B)
1) 15-18/10-13 Cal Bike
2) 6 Devils Presses
3) Max Double Unders
4) Rest

AMRAP 12
3 Handstand Pushups
6 Pistols
9 Toes-to-bar
12 Box Jump-Overs

Front squat 5x3
* -nouseva paino
-lepo 3-4min sarjojen välissä*

Metcon (time)

4 Rounds for time:
28 Pistol squats, alt. legs.
14 Power cleans 50/35kg

Timecap: 15 minutes

Metcon (time)

For time:

1000/800m bike
90 Air squats
60 Ring-rows
30 Burpees on a plate
500/400m row

Timecap: 12 minutes

Accessory (optional)

3-4 Rounds of
Weighted box step ups (DB/KB) 8-15 per side
1:00 min rest
Weighted wall sit hold
30-45sec
 
2-3min rest between rounds.

"Metcon (reps)

AMRAP in 20 minutes of:
5 ”Navy seals”
10 L-sit pull-ups
30 Jumping lunges
"

Power clean double, AHAP. 15