20min AMRAP
50 double under
30 air squat
20 sit-up
10 one arm devil's press 22,5/15

Treeni:
Every 3 min x 8
A)
200m Run
5/3 Bmu / 7 C2b / 10 Pull up
Tc 2 min

B)
200m Run
10 Push up
15 Air squat
Tc 2 min

Hiki:
24 min amrap
200m Run
5 Pull up/ 10 Ring row
1 min rest
200m Run
10 Push up
15 Air squat
1 min rest

AMRAP 5:
12/9cal Row
5 Hang Power Cleans @40/30kg
3:00 Rest
AMRAP 6:
12/9cal Row
5 Hang Power Cleans @50/35kg
3:00 Rest
AMRAP 7:
12/9cal Row
5 Hang Power Cleans @60/40kg

”Annie”
10min ski for cals
Every 2min
40 DU
20 Sit ups

Rest 3min

”Jackie”
10min row
Every 2min
15 thrusters @20/15kg bar
15 Pull-ups

Rest 3min

”Kelly”
10min AMRAP
10 box jumps
10 WB
Every 2mins
100m run

3 kierrosta

8+8 kahvakuula vauhtipunnerrus
10 kp hauiskääntö vuorokäsin
1min lepo

1) Snatch balance 10x3x60% of Snatch 1RM

10 floor press 70kg/50kg
10 strict pull ups
10 ring dips
10 C2B
10 push ups
10 pull ups

Mobility

Thruster
2-2-2-1-1-1 build up in weight

3 rounds
50 DU
10 box jump overs 60cm/50cm
10 burpees