Metcon:
Teams of 2
60-40-20 Cal row/ski/bike
30-20-10 power snatch 40/30

10min AMRAP of:
35 Double Unders
6 Thrusters 60/40kg
6 Toes-to-bar

Rest 4min

10min AMRAP of:
16 DB/KB Snatches 22,5-25/15-20kg
12 Wall Balls
9 Deadlifts 60/40kg

AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-ups

ACCESSORY WORK: 2-3 rounds

1. 5+5 yhden käden pystypunnerrus (DB or KB)
2. 5+5 Single arm ring row

Metcon x 2

Power snatch every 30 sec for 5 min (yhteensä 10 nostoa)

2 Hang power clean EMOM 6 min (yhteensä 12 nostoa)

Valitse kuorma, jonka pystyt nostamaan joka kierroksella!

For Time:
3 Rounds:
7 Squat Snatches (95/65)
7 Chest to Bar Pull-ups
7 Box Jumps Overs (24/20)
50/35 Calorie Row
3 Rounds:
7 Squat Snatches (95/65)
7 Chest to Bar Pull-ups
7 Box Jumps Overs (24/20)
50/35 Calorie Row
3 Rounds:
7 Squat Snatches (95/65)
7 Chest to Bar Pull-ups
7 Box Jumps Overs (24/20)

4 rounds
5 wall climbs
8 ring dips
10 burpee box jumps 60cm/50cm

1 arm swing
1 arm push press/push jerk
1 arm clean jerk
1 arm snatch
1 arm OH lunges
1 arm KB TGU

10min EMOM:

1) 10m KB Front Rack Walking Lunge
2) 5-15 C2B (anyhow)

RPE 3-4

5 rounds for time

Level 1
10 Usa Swing
10 Burpee

Level 2
15 Usa Swing
15 Burpee

Swingit max 24/32kg
Tc 10min