30 ring dips FT
CAP 2 min
or
AMRAP 2 min

---

If you finish within the timecap, go for 40 reps.

20min AMRAP:

• 5 käsilläseisontapunnerrus
• 10 leuanveto
• 15 boksihyppy (N 50cm / M 60cm)
• 20 istumaannousu
• 25 tuplanaruhyppy

AMRAP4
8 Shuttle run 10m
8 Superman rocks
rest 4 min

AMRAP4
8 Push Up
8 T2B
rest 4 min

AMRAP4
8 thruster 40/25
8 Bar over Burpee
rest 4 min

AMRAP4
8 Box Jump 24/20"
8 KB Swing 24/16

ME 400m row
2min rest
ME 200m row

EMOM 10

Strict Shoulder Press x 2 reps

60 - 95 % väliin toistot nousten loppua kohden.

Lepohommia 😊
Tänään ei valitettavasti ole tekniikkaa tarjolla.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 du's/su
8 good morn
6 cleans
4 sit-ups

Metcon/*Rx(13)
amrap 13
10 cleans 75/55-*105/75
30 single unders/*double unders

work up to hvy clean and jerk (12)

Finisher
2 min hamstring stretch
2 min shoulder distraction
100 temp tantrum

As many rounds/reps as possible with a partner in 35 min of

• 1 Rope climb
• 150 m run
• 10 KBS 32kg/24kg

You go, I go full rounds

Snatch 3x3x80%

21-15-9-3
KB Thrusters
V sit up

Keep thrusters fast (max 3 sets on first round)