3 Rounds
alt.

6/6 Double KB Front Rack Box Step-ups @AHAP
6 Tempo Ring Rows (3sec paus at top)

Tempaus samoille jaloille polven päältä + polven alta

6x1+1@60-80%

Raakatyöntö niskasta TE- otteella

5x2@ 85-100%

Tempaus

3@70%
2@75%
1@80%
3@75%
2@80%
1@85%
3@80%
2@85%
1@90%

4x6min (2min rest)

A) Rotate in the group
10m Sled Push

B) 3x
90sec ON/30sec OFF
Run + ME Row

C) Rotate in the group
ME Assault Bike ~20sec

D) Farmers Carry - Run - Jump

6 rounds for time :
6 DB step overs @25/15kg
30 DU

Timecap: 13 mins

1)
7 Minutes
Snatches from the hip
2)
7 Minutes
Snatches above the knee
3)
7 Minutes
Snatches under the knee
Go easy. Max 50% of 1RM
4)
EMOM 6
3 squat snatches. 2 second pause in the catch.

AMRAP 12 min

25 Russian KB-swings 24/16 kg
400 m run

4 rounds
10+10 pistols
10 HSPUs
10 pull ups

Hae päivän maksimi etukyykky

Amrap 9 mins
9 wallball
3 squat Snatch @ 50/30kg

3x
5-7reps of Tempo RIng Dips (3sec at bottom and at top)
5-7reps Strict Toes-to-bar