AMRAP 15
15 KB Swings 24/16kg
12 Wall Balls
9 Box Jumps
6 Handstand Pushups

AMRAP 36:
5 Clean & Jerk 60/40
11 Pull-up
19 Lateral Bar Burpee

Metcon (time)

For time:
60-40-20 Double unders
30-20-10 Pull-ups

Timecap: 6 minutes

Accessory:

Strict toes to bar/Toes thru rings, 4 x 6-10
4-6 sets of 60m 1-arm farmers walk - heavy (2-3 sets/hand)

10 RFT :

3 Hang Snatch 50/35kg
10 Wallball Shots 20/14p

TC 12

Viikko 1

5x8 (v2)

bench press 4x6
* -nouseva paino
-lepo 3-4min sarjojen välissä*

Nousu raskaaseen

3x2
3x1

3 rounds

3min AMRAP
8 toes to bar
8 thruster 42,5/30

2min REST

3min AMRAP
Row for calories

2min REST

EMOM x 6 MINUTES
1 Hang Power Snatch + 1 Hang Squat Snatch
or
1 Hang Power Snatch + 1 Overhead Squat
Moderate weight, focus on quality positions

For time
20-15-10
Toes to bar
DB front rack walking lunge 2x22,5/15