4 minute AMRAP
9 Front squat 135/95
6 V ups
3 HSPU
2 minute break
4 minute AMRAP
9 goblet squats 53/35
6 alt lunges
3 strict pull ups
2 minute break
4 minute AMRAP
9 calorie row
6 HRPU
3 Burpee box jumps
* Score is total rounds and reps completed

In teams of 2, partners alternate task to complete 10 rounds of:

10 x T2B
10 x Burpee box jump overs
500m Row

20 min

3+3 turkkilainen ylösnousu
10 istumaanousu
10+10 1 käden kahvakuula vauhtipunnerrus
15 sammakkopumppaus kahvakuulan kanssa

With a Running Clock…

At the 0:00 - 5:00
AMRAP
10 Power Snatch @ 42.5/30kg
10 Lateral Barbell Burpees

Rest 05:01-9:59

10:00 - 15:00
AMRAP
15 Power Snatch @52.5/37.5kg
15 Lateral Barbell Burpees

Rest 15:01-19:59

At the 20:00-25:00
AMRAP
30 Power Snatch @60/42.5kg
30 Lateral Barbell Burpees

Aikaa vastaan:

• 10-9-8-7-6-5-4-3-2-1 kahvakuulatempaus (N 16kg / M 24kg)
• 1-2-3-4-5-6-7-8-9-10 burpee
• 10-9-8-7-6-5-4-3-2-1 kahvakuulathruster (N 2x16kg / M 2x24kg)

10 min AMRAP:
@ 45kg/25kg
1 Shoulder press behind neck
1 Pull up behind neck

3 supersets of:
10 HEAVY KBS
7 strict T2B
rest 2:00 between sets

Snatch EMOM 10 Mins
Power Snatch EMOM
5-8 Reps @ 50/35KG

Work on perfect technique in recieving positions.

5 Rounds for time of:

30 Wall Balls (10/6)
5 Snatches
2 min Rest

If possible, do Squat Snatches.

Snatch 1RM