AMRAP 18:00
20 Calorie Bike, Row or Ski Erg
50 Walking Lunges (BW)
20 Calorie Bike, Row or Ski Erg
50/30 Push-ups
20 Calorie Bike, Row or Ski Erg
50 Hollow Rocks
20 Calorie Bike, Row or Ski Erg

20mins:
3x Snatch
-2s. pause lähtöasennossa, polven alla ja polven päällä
-kevyt paino, 50-70% of max

25min AMRAP

Run around the box
50 *
50 *
Run
50 *
50 *
Run
....

*50 reps/Cal of whatever you want. But not a Barbell in sight!

Deadlift 5x4 AHAP

10min AMRAP of:
5 Power Cleans 80/60kg
10 Toes-to-bar

rest 2min

5min AMRAP of:
5 Thrusters 60/40kg
30 Double Unders

20-30min of Stretching and Flexing

21-15-9
Clean 50/35kg
Push up

For time

Scaled version A:
Clean 40/25kg

Scaled version B:
Medball clean, push up against barbell/box

4-5 rounds, rest as needed:

5+5 DB Squat Snatch
2-3 Rope Climb (legless)
Airbike 20-30kcal

RPE 3

21-15-9
American KB-swing
Box over jump
For time

Clean complex
5*3 Poz Sqt Clean + Jerk