5 kierrosta

30 amerikkalainen kahvakuulaswingi
30 yleisliike
20 istumaannousu

3x5 Manual Leg Curl

4x
30/20 cal row
15 burpees.
Rest 3 min

-this is all out effort, no pacing. After each round is long rest so go hard.
-other one working, other one resting.
-score is round times together, no resting times.

Metcon:
For time
40 split jumps
40 push press 20/15
40 thrusters 20/15
40 split jumps

12 minute AMRAP
10 HS 95/65
15 WB 20/14
5 T2B (15 k2C )

6 sets @ 75-85%

AMRAP 8

5 Raaka tempaus (50/30kg)
10 Burpee Box Jump-Overs

"12 days to Christmas"

1 - 25 x DU
2 - Power Cleans 40/60kg
3 - Ring dips
4 - DB GTOH 30/45lbs
5 - Burpees
6 - T2B
7 - Push ups
8 - Box jumps
9 - KB swings 24/32kg
10 - Pull ups
11 - Front squats 40/60kg
12 - STOH 40/60kg

First you do 25 DU´s then 2 power cleans + 25 DU´s, then 3 ring dips + 2 power cleans + 25 DU´s, then 4 DB GTOH + 3 ring dips + 2 power cleans + 25 DU´s.....and so on....

Every 3min for 15min (5 sets) of:
Front squat x 2 reps

3 rounds for time of:
Run 400 meters
15 pull-ups
30 squats
15 push-ups