1-Arm DB Rows: 5 x 8-10 each. Rest 60s.

3 rounds/athlete (12min/team) then switch station.
A.
1min Row
30 Push-ups
30 Hollow rocks

B.
1min Ski
30 Air squats
30 Back ext

C.
1min Assault bike
30 Box jump overs

D.
1min Run
30 KBS (US) 24/16kg
30 DU

1 machine/team. Once you finish the 1min conditioning, continue and finish the rest reps and rest the remaining time, before it's your time to go again. Scale the reps if needed, so that you have at least 45sec rest/round.

Boksikyykkyä, Reverse Hypers, Hip extensiot ja metcon.

AMRAP 4:
2, 4, 6, 8.....
- BOB (Bar Over Burpees)
- OHS 43/30kg
- Pull-ups

Rest 4

AMRAP 4:
2, 4, 6, 8.....
- BOB
- OHS 43/30kg
- Pull-ups

High hang snatch + hang snatch + snatch
- 60-63-66-69-72% 1RM snatch
- Rest 90-120sec

6x6 min Amrap:

A.
5 wall climbs
10 kb dl
15 cal on machine

B.
5 pullups
10 pushups
15 squats

C.
5 hspu
10 wallballs
15 lunges

D.
5 ring dips
10 ttb
15 burpee

E.
5 gtoh with heavy Platen
10 sit ups
15 du's

F.
5 box jumps
10 kb/db Snatch
15 kb swings

(2 min rest between)

Challenge #1
For time:
100 T2B
- Every time you break 50 double unders

Wattbike 25km, pk-treeni

Optional Accessory:

GYMNASTIC CONDITIONING

12min EMOM:

1) 5-15 C2B (kipping)
2) 5-15 HSPU
3) 10-15 Box Jump

RPE 3-4

4x
New Interval every 8th minute

Row 500/400m
10 Devils Presses
20/15 Cal. Bike/Ski (alt. each round)