12 min AMRAP
12 push ups
12 pull ups
300m run
12 air squats
12 sit ups

Teams of 3

5 x 7 Min AMRAP (with 2min REST between AMRAP's)

A.
4 Pull-ups
8 Push-ups
12 Air Squats
SkiErg for Calories

B.
7 Burpees
7 Sit Ups
Row for Calories

C.
15 Wall Balls
Echo Bike for Calories

D.
8 DB Snatches, alternating 22,5/15 kg
8 DB Goblet Squats, 22,5/15 kg
BikeErg for Calories

E.
10 Ground to Overhead, 15/10 kg plate
8 Walking lunges, 15/10 kg plate
Row for Calories

Person 1 does all the movements, then swap to Cardio machine.
Person 2 is at Cardio machine until relieved by P1.
Person 3 Rests until P1 is finished doing all the movements.
(P1 -> P2 -> P3 -> P1 -> P2 -> P3...)

The teams score will be the total number of Calories completed within the 7-minute time.

Event 9

21-15-9

Echo pyörä (kalorit)
Tempaus 48/34kg

Aikaraja 8 min.

Clean and jerk
5x3 @60%

3min Max reps Double Unders

15min EMOM:

1) 5 Power Snatch (60/40kg)
2) 5 C&J
3) 50 DU

If your Snatch is more than 90/70kg scale the weights to 70/50kg. Scale the weights and reps if needed. This is not all out effort, but it should feel it´s demanding. DU→ lower rep scheme or practise DU´s for 40sec each round.

Emom 12
A) 10-15 Cal
B) 15-20 Istumaannousua

2min tauko

Emom 12
A) 7-10 Burpeeta
B) 10-12 KP tempausta

Wod
8 min Amrap
20 Kb Swing 24/16kg
10 Burpee box over

Snatch Complex:
Snatch + OHS
6x1x80-90%
Rest 3 min

3 RM

Päivän paras 3