EMOM 12 min

10 seated ball wall throws 10/6 kg
10 ring rows AHAFA
30-45" hollow hold

You Go/I Go
6min/station, 1min Rest

A. Rope Climb

B. KB Snatch 5/5

C. 10/10/5/5 V-Ups/Knee Hugs/V-Ups/Knee Hugs

D. 5 Burpees
10 Push Ups
15 Squats

60x varpaat tankoon ,tiukkoja

"30min to complete:

50-40-30-20-10

Burpee Box overs

American Swings 24/16kg

with the remaining time

AMRAP

15 wall ball 9/6kg
3 bar muscle ups"

Takakyykky viitosia nousu n. 80% painoon saakka

Total of 6 sets.
1st set 15reps, then increase the weight after each set, so that the last set (6th) is only 3 reps.
Then, take off 30% of the weight and do 2 sets to failure.

Teams of 3:
100 Calorie Row
100 Box Jump Overs
100 Thrusters (42.5/30)
100 Chest to Bar Pull-Ups
100 Thrusters (42.5/30)
100 Box Jump Overs
100 Calorie Row

3-4 rounds, rest as needed. Scale if needed.

6+6 Seated Press
10 Barbell Row, use straps if needed
10+10 Ring Circles
10+10 Banded Hamstring Curl

500m row
40 bodyweight squats
30 situps
20 pushups
10 pullups

Barbell conditioning 20/15kg

3RFT

20 Power clean
20 Pover snatch
20 Back squat
20 Shoulder press
20 Front squat
20 High pull
20 Good Morning
20 Barbell roll Out
1 min rest rounds