Not for Time:
30 Strict Toes to Bar
40 GHD Sit-Ups
50 Abmat Sit-Ups

For time:

500m Row
20 WB 9/6kg
15 T2B
10 Alternating DB snatch 20/15kg (1=1)
2 Ring MU
100 DU
2 Ring MU
10 Alternating DB snatch 20/15kg
15 T2B
20 WB 9/6kg
500m Row

Scale muscle ups to 5 C2B or 8 pull-ups.

AMRAP 25:00 with a partner:
20 Sumo Deadlift High Pull (24/16kg)
40 Walking Lunges (BW)
800 Meter Run or 1k Row or 3 x Stairs

*One person works, but split intervals in half.

2x Power Snatch every 30s. for 10mins
Paino 50-60% of max

AMRAP 8

250 SU JOISTA 50 YHDELLÄ JALALLA <3
10 Dumbbell Push Press 10/15
10 Dumbbell Front Squat 10/15

Rest 4 min

AMRAP 8
15 Jumping Lunges
11 Hand-Release Push-Ups
7 Pull-Ups

Rest 4 min

AMRAP 8
15 Box Jumps (50/60 cm)
11 Toes to Bar
7 Ring Dips

For time:
12-9-6
- Power cleans 70/50kg
- Bar over burpees
9-6-3
- Power snatch 60/40kg
- Bar over burpees
6-4-2
- Thrusters 50/35kg
- Bar over burpees

AMRAP 25:
Teams of 3:
900 Meter Row (each athlete rows 300m)
60/42 Calorie Bike
60 Thrusters

Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/80
Round 4 – 135/95
Round 5 – 155/105

4 rounds
6 cleans 70kg/50kg
15 cal airbike

5 rounds for time :

5 T2B
10 pull ups
20 du
5 burpees
10 sec L-hang
20 du

😍😍😍 friends 😍😍😍