8min AMRAP

rest 2min

4min AMRAP of:

4 Handstand Pushups
8 Pullups
12 Box Jumps

For Time:
50/35 Calorie Row
40 Kettlebell Swings (70/53)
30 Push Jerks (135/95)
40 Kettlebell Swings (70/53)
50/35 Calorie Row

6-10 Db squat snatch
6-10 T2B
6-10 HSPU

Spend 15-20min in:

Split Snatch

This doesn't have to be max effort. Play with the new movements.

Ladder Training for 10-15min

For time with a partner:
2k Row/Ski/6 x Stairs
100 Wallballs (20/14)
1k Row/Ski/4 x Stairs
100 Wallballs
2k Row/Ski/ 6 x Stairs

• 31:00 Cap

For time
200m run
40 kb snatches 16/24kg
200m run
20 kb snatches
200m run
10 kb snatches

Timecap 10min

3-4 set, rest as needed, use AHAFA loading:

1) 5 Front Squat
2) 5-15 Strict Ring Dip
3) 10 Ring Row
4) 6+6 KB Single Leg Deadlift

Kevennyshyppy, iskulyöntiponnistus

3 rounds
trail run
12 ring dips
12 deadlifts 120kg/80kg