4 rounds for time:
50 DU
15 Devils press 15/10kg
15 Box jumps 60/50cm
15 Abmat SU

AMRAP 8

6 Box Jumps 40 / 60
6 Pull Ups
10 Lattiapenkki 20 / 40

4x

5x30sec ON/60sec OFF
a) Row
b) Ski-Erg
c) Assault Bike
d) Shuttle Runwith KB:s

EMOM 10 min, for quality

1 Hang snatch + 2 OHS
1 Hang snatch + 2 snatch balance

—
Max.
55-65 %
60-70 %
65-75 % of 1 RM Snatch

Työntö veto poisheitolla + rive + työntö
3-5x1+1+1@ 75-80%

Tempaus
60% x3, 70% x2, 80 %x 1, 65%x3, 75%x2, 85%x1, 75%x3, 85%x2, 95%x1

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
4 push ups
6 squat therapy
8 superman

Week 6 back squat(15)

Metcon/*Rx(12)
amrap12
3 curtis p's 95/65-*135/85
6 burpees over bar
curtis P=hang squat clean+ft lunge left+ft lunge right+shoulder to overhead

Finisher
2 min samson
30 cuff iso
100 flutters

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