12 deadlifts
9 power cleans
6 shoulder to overheads

rx: 50/35kg

time cap 12min

Buy in: 20 Burpees

Then 3 rounds for time of:

9 OHS
12 KB Snatch
15 T2B

Cash out: 20 Burpees

10 x Kettlebell Thruster
30 x Double Under
12min AMRAP

Parisoutu:
Soutu 10 km
EMOM DU x 10 (levossa oleva suorittaa)

TIMECAP: 50min

Wod:

1) Soutu 500m-500m-500m 1min rest between sets
Timecap: 10min

2) 6min AMRAP, emom
thruster 30/40kg x 1
walking lunges (shoulder) 30/40kg x 5 ,
pushpress x 5 30/40kg

MetCon: 10 min AMRAP

12 Box jumps
10 T2B
8 Push ups

Strength & Technique

Front Squat 3 x 3 + 2 x 2 + 1 x 1

4min amrap:
30/20kg säkki lattialta suorille

Postaa toistomäärä.

Klo 18 otetaan lähtöjä pareittain.

EMOM 12 min:

3-Position snatch (50-60%/1RM)

row 150m
10 backsquats 100/70kg
row 250m
20 frontsquats 80/50kg
row 350m
30 OHS 60/30kg
row 450m
40 KB highpull 32/24kg
row 550m
50 push ups
row 650m
60 ab-mat sit ups

1 round for time