Every 2 minutes, for 24 minutes (4 sets of each):

Station 1 – Supinated-Grip Bent-Over Barbell Row x 10 ( semi raskas )
Station 2 – Dumbbell Death March x 20 steps noin 10 kg/ käsi
Station 3 – 30 seconds of Toes-to-Bar + 30 Sec HSPU (OR Handstand Hold)

1) EMOM X 5 Minutes:
- Broad Jumps x 5/minute

2) Deadlift
- 75% x 1
- 80% x 1
- 85% x 1

10 rounds, 1min ON, 30sec OFF

Work these as AMRAPS

A) 12 Wallball + 12 KBS
B) 6 TTB + 24 DU

On 3-2-1-GO! Do 1min of AMRAP A, then rest 30sec and start AMRAP B for one minute. Rest 30sec on continue A where you were. Keep a steady pace, this is not all out effort. Total time of workout is 30min. Go by feel.

Rest 2 mins between sets

Hatch squat. Week 3 day 2

3 x AMRAPs in 16 minutes

AMRAP4
5 Hang Squat Snatch 60/43kg
10 Bar-Facing Burpees
Rest 2 minutes
AMRAP4
10 Power Cleans 60/43kg
20 Pull-Ups
Rest 2 minutes
AMRAP4
15 Box Jump-Overs 24/20"
30 Wall Ball Shots 9/6kg

Result is total amount of reps

Snatch 5x3x80%

Weighted dips 3x3

Hatch squat week 2 day 2

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