5 rounds
20 cal Air bike
20 cal row
50 DUs
10 dumbbell OH walking lunge (5+5) 22,5kg/15kg
50 DUs
20 cal row
20 cal air bike
10 burpees

2min ON 2min OFF 6x

10 Ilmakyykkyä
10 Punnerrusta

AMRAP: leuka/ rengassoutu

Tulos: Leuat

Emom 12:
Leuka tai c2b tai mu tai köysi
Hspu/hsw/ punnerrus

Metcon: aikaa vastaan 3 kierrosta
12 Mavea 60/40kg
9 T2B
6 tangon yli burpeeta

In teams of 2 for time, IGYG:

10 rounds (5 each):
5 Thrusters
5 Pull-ups

10 rounds (5 each):
5 Clean & Jerks
5 T2B

10 rounds (5 each):
5 Power Snatches
5 Burpees Over Bar

Men 42kg
Women 30kg

2x 3min max kalorit tai metrit
-3min lepo vetojen välissä

2x2min AMRAP 4 yhden käden devils press 6 ilmakyykky
-2min lepo vetojen välissä

2x kelkka menopaluu all out!

Mobility

Rollback Triceps: 3 x 10-12. Rest 60s.
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

1) HS + HS walk 3x15s+10m

5x6 Shoulder Presses @70-75%
- Rest 2min btw sets

5 sets of Clean
Set 1: 3 @65%
Set 2: 3 @68%
Set 3: 3 @72%
Set 4: 3 @75%
Set 5: 3 @78%
- Rest 2min btw sets
- No TnG