2 rounds for time:
30 Double DB snatch 2x15/10kg
30 T2B
30 HSPU
30 DU

Rest 2min

For time:
30 Double DB snatch 2x20/15kg
30 T2B
30 HSPU
30 DU

Timecap 15min
Scaled:
30 Double DB GTOH
30 V-ups
30m Bear crawl
60 Singles

1 Power clean + 3 Split jerks @70-80% of 1RM C&J
- Focus on technique and speed under the bar

Takakyykky 6x2@80%

7 x (Raakarive + 2 x rive polvelta + työntö)@70-85%

Tempaus taskuilta 5x2

• Rest 3min btw sets

Start up
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

1rd(8)
5 box jumps
5 jumping pull-ups
5 kbs
5 lunges
5 knee to elbow
5 push press
5 back extensions
5 wallball
5 burpees
5 double unders

Metcon/*Rx(30)
"Filthy Fifty"
50 Box Jumps (24/20 in)

50 Jumping Pull-Ups

50 Kettlebell Swings (1/.75 pood)

50 Walking Lunges

50 Knees-to-Elbows

50 Push Press (45/35 lb)

50 Back Extensions

50 Wall Balls (20/14 lb)

50 Burpees

50 Double-Unders

@45:00
3x4 box squat

@55:00
Finisher
30 t raise
30 sec mod y iso per
60 dbl crunch
60 temp tantrum
2 min samson

21-15-9 OR 12-9-6 OR 9-6-3

1) BMU/ banded BMU/ Kipping C2B/Kipping Pull-up
2) Box over Burpees
3) Ring dip/ Ring hold max time/ strict HSPU

A) 3x
2min ON/1min OFF
(1)Row 500/400m + ME Burpee over Rower
(2)Row 450/350m + ME Burpee over Rower
(3)Row 400/300m + ME Burpee over Rower

B) 8x
30sec ON/30sec OFF
Alt.
Mountain Climbers
Plank Jump

C) 4x
1min ON/1min OFF
Alt.
Assault Bike
SkiErg

D) EMOM 8
15-20 Wall Balls
10-12 Burpees

AMRAP 1:30:
21/15 Calorie Assault Bike, Max Ring Muscle Ups
Rest 1:00
AMRAP 1:30:
18/12 Calorie Assault Bike, Max Ring Muscle Ups
Rest 1:00
AMRAP 1:30: 15/10 Calorie Assault Bike, Max Ring Muscle Ups
Rest 1:00
AMRAP 3: Strict Handstand Pushups

Team of 2
2*
30/30 cal row or Bike
30* syncron WB

Core
2*1' Max DU 1' rest

5x
Alt.
5-8 Strict Chinups
8 Barbell Bent Over Row