4 rounds: 2min ON, 2min OFF

1) Row 20/15kcal + max rep PC&J @60/40kg
2) 30 Wallball + max rep C2B
3) 10 OHS @60/40kg + max Rep Bar over Burpee

On 3-2-1 Go, Row 20/15 kcal and the remaining time from 2min do max rep on Power Clean + Jerk. Rest 2min. Next 2min do 30 WB and max rep C2B. Rest 2min and final set is 10 OHS + max rep Bar over Burpee. That is one round. Do total of 4 rounds. Keep a steady pace. Score= number of PC&J, C2B and BoB.

Total time of workout is 48min.

Scale if needed.

AMRAP 8

8 Kettlebell Swings 12 / 16
8 Strict Pull-Ups

REST 4 MIN JA SITTEN

AMRAP 8

8 Burpee Box Step-Overs 40/50
8 Stationary Dips

REST 4 MIN JA SITTE TAAS

AMRAP 8

8 Alternating Single-Arm Dumbbell/Kettlebell Snatches 12 / 16
8 V-Ups ( linkkari )

1. Row 10-12 cal
2. 20-30 DU + 10 KB swing
3. 6-10 box over burpees 😅

Tämä tehty ekan kerran marraskuu 2017

EMOM 12 min

15 scapula pushups
15 OH pulls
10 band pull-aparts
10-15 active to passive hang

Squat snatch
EMOM 12
1. 3 snatches @50%
2. 3 snatches @55%
3. 3 snatch @60%
4. Rest

Do not exceed these percentages. Focus on the perfect reps.
If you miss a lift, suck it up and do it again.

2 rounds, rest 90sec between rounds.

Row 1500m
15 Burpee over Rower

Steady pace, but push it hard!

In teams of 3, alternating complete rounds,

AMRAP 15:

7 Burpees
7 Dumbbell Thrusters
7 Box Jump

Rest 4 min

In teams of 3, alternating complete rounds,

AMRAP 15:

9 Box Step-Overs
9 Dumbbell Push Press
9 Stationary Dips

3 hengen tiimistä 1 tekee kierroksen ja sitten seuraava tekee jne...

EMOM 20 min

7-9 MB cleans 10/6kg
7-9 Pushups
45" row @ 80%
40 m Farmer's walk

3 rounds, rest 2min between rounds.

Row 1000m
10 Burpee over Rower

Steady pace, but push it hard!

1RM in 20min: Power Clean + Squat Clean + 2 Front Squat + Jerk

Don´t exceed the time limit. Go by feel