4 Rounds every 1:30

Max set of strict chin-ups
Max set of strict ring dips

Snatch squat

3x3 Dynamic

Complete the following. Score is the total calories rowed.

• 1 min row
• 1 min rest
• 1 min row
• 50 s rest
• 1 min row
• 40 s rest
• 1 min row
• 30 s rest
• 1 min row
• 20 s rest
• 1 min row
• 10 s rest
• 1 min row
• 20 s rest
• 1 min row
• 30 s rest
• 1 min row
• 40 s rest
• 1 min row
• 50 s rest
• 1 min row
• 1 min rest
• 1 min row

Pause front squat 5 x 2

4 x 30sec on/30sec off

• row for meters

6 x alkavalla 90s
1 rinnalleveto riipusta + 1 rinnalleveto + 1 työntö, aloita n. 60% ja rakenna rauhassa ylöspäin

6 min AMRAP:

• 1 kb snatch left
• 1 kb snatch right
• 20 DUs
• 2 kb snatch left
• 2 kb snatch right
• 20 DUs
• 3, 3, 20...

Front squat - 3x2@50% (focus on acceleration up)

20 min amrap:

• 30 DUs
• 20 kb snatches
• 2 rope climbs