Buy in:
20cal Air bike

10 Alternating DB-Snatch
10 Box over jump
20 Alternating DB-Snatch
10 Box over jump
30 Alternating DB-Snatch
10 Box over jump

Cash out:
600m Run

For Time

10 Minute Recovery Bike
On the 2:00, 4:00, 6:00, 8:00: Max Effort L-Sit Hold

A. Every 3 minutes for 18 minutes (6 sets):

Turkish Get Up x 3 / hand HEAVY

Every 3 mins for 4 sets
2 ring MU/6 C2B/6 strict Pull up/6 kipping pull up
5 Deadlift @100kg/70kg
7 strict HSPU / pike push up

Double KB/DB box step up (10 mins )
3 x 10 reps alternating (5-5 steps)
-2-3 mins between sets

KB wind mill (10 mins )
- 5x 5 sets/side
- increase weight each set if form allows

E2MOM x 10

Hang (Squat) Clean + Jerk eli roikusta rinnalle veto kyykyn kautta ja työntöä tekniikka edellä

25min AMRAP (reps)

5 Pull Ups
15 Squats
10 Burpees
15 Push Ups
5 Toes-To-Bar

1 Round = 50 reps

Pause for 1-2sec below the knee and finish explosively!!
Rest 2min btw sets

30 min 5 AMRAPs 6min each

Round #1 (6min) AMRAP
10 squat jumps
10 calorie row
10 WB

Round #2 (6 min) AMRAP
10 plank jacks
10 triceps dips
10 alternating lunges

Round #3 (6 min) AMRAP
10 burpees
10 t2b
10 STO (MB, DB, or KB)

Round #4 (6 min) AMRAP
10 v ups
10 box jumps
10 decline push ups

Round #5 (6 min) AMRAP
10 squats
10 HSPU or pike push ups
30 mountain climbs

*Score is total reps for each round

• rest 1-2 min in between each round