100 kb snatches (alternating) 24kg/16kg
EMOM 6 burpees

21-15-9reps of:
Ground to Overhead 42,5/30kg
C2B Pullups

Buy out: 30 Toes-to-bar

2sets (2-3min rest)

4x 3min ON/1min OFF

A) Row 1min
15 Box Jump Overs
+ ME Double Unders

B) Assault Bike 1min
15 Wall Balls
+ ME Burpees

C) Row 1min
15 DB Snatches 22,5/15kg
+ ME Squats

D) SkiErg 1min
15 Box Jumps
+ ME Knee Hugs

Floor press 4x6

Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 6 reps @ 50%

Otetaan niitä syvempiä kyykkäyksiä näillä painoilla ja selekä suorana!

1a) 1-Arm KB Rows: 3 x 10-12 ea. Rest 30s.
1b) DB Rolling Tricep Extensions: 3 x 12-15. Rest 30s.

EMOM 14 min

1-5 Ring Dip Balance
3-7 Russian Dips
10 Pull Overs on bench

Ring bottom hold, max time

Support yourself with your muscles, not with the shoulder joint! Go parallel or just a bit under, do not relax into the position.

Post as seconds

4 rounds, 3 min ON/ 1 min OFF
200m run
10 box over burpees 60cm/50cm
12 kb snatches 24kg/16kg (alternating)

AMRAP 10'
6/6 DB Snatch
12 Sit Up
6/6 DB Split jerk

Core
3*20" Mountain Climber 20" rest