"5 Rounds for time :
5 Partner Deadlift @150/120/100kg
10 Synchronized Bar-facing Burpees
20 Partner Sit-ups

TC: 15 min."

EMOM 16

Even : 1 x Heavy Thruster@Climbing 1RM
Odd : 1 x Leggless Rope (siilissä kolme)

3rds
3s Plank Hold
3s Side Plank R
3s Star Hold R
3s Side Plank R
3s Plank Hold
3s Side Plank L
3s Star Hold L
3s Side Plank L
3s Plank Hold

rest 30s btw rds

Front Squat 4 x 8 rep AHAFA

Hang Snatch below the knee 7x2

Run 3200m

after that 20 minutes swimming

Fran

21-15-9

Thruster 42,5/30

Pull-up

Rowing Max calories

5 x 1:30

Rest 1:00 Btw. Sets

Power clean + 2 x hang squat clean + Push Jerk RM

in 10 minutes.

4 min amrap:

12 t2b

10 sandbag clean

Rest 2min

4min amrap:

12 db squat

9 hang power snatch

Rest 2 min

4min amrap

12 cal row

9 rower over burpee