1A) T2B power, Stirict T2B 3x3
1B) T2B tech kipping feet raise 3x10

Emom 16:

1) 5 Mavea 65-75%
2) 5-10 Hspu

For time:

6-8-10-12-10-8-6
Db snatch@22,5 /15kg
wallball

Target under 5min, time cap 8min

Partner Wod
12 min amrap
6 Hang power snatch 40% (from 1rm squat snatch)
6 Ohs
6 Tall Box jump

you go I go (round)

1. Ergo cal
2. 10 KB Swing 32/24, rest of the min Box Jump Over
3. rest

40 minutes to complete as many of the following met-cons as possible in any order you want.

A. 21-15-9 reps
Cal. Row
Burpee over rower

B. 9-6-3 reps
Sandbag over shoulder
Sandbag squats

C. 21-15-9 reps
Wall Balls
Box Jumps

D. 21-15-9 reps
Cal. Assault Bike
Pullups

E. 15-12-9 reps
Cal. SkiErg
Pushups
Situps

F. 21-15-9 reps
KB Swings 24/16kg
Goblet Squats

G. 9-6-3 reps
Devils Press 2x22,5/15kg
DB Thrusters

H. 18-12-8 reps
Heavy DB Snatch
*20 Cal. BikeErg after each set

I. 21-15-9 reps
Ring Dips
Ring Rows

4X 2min ON 2min OFF

A) Kalorit
B) 5 Burpee + 5 istumaannousu

20 min AMRAP
10 kb swings 24kg/16kg
10 goblet squats 24kg/16kg
10 russian twists 24kg/16kg
10 box overs with ketllebell in front rack 24kg,60cm/ 16kg/50cm

Superset
4 rounds

Split Stance KB/DB Glute Hip Thrust x 8-10 each. 1s top hold
Rest 45s.
KB/DB Goblet Squat x 10-12. 3s down
Rest 45s.

• Use same weight for both moves

3 Rounds of
10 Handstand Pushups
12 Deadlifts 100/70kg
+
3 Rounds of
10 Pullups
12 Front Squats 70/50kg
+
Cash out: 25/18 Cal.