AMRAP (As Many Reps As Possible)
in 14′ of
15 Hang Squat Cleans 50/35kg
60 Double Unders

Start up

gymnastic goat(6)
snatch complex(8)
sn bal
oh squat

sq snatch work up, but think form first(10)

Metcon(16)
40-20-10
hrpu
ab mat sit up
400m run after ea round

Metcon-comp(16)
10-15-20
hspu
du's x3
500m row after ea round

Finisher
100 temp tantrum
hamstring stretch
glute smash

4 rounds for time:
5 Thrusters 50/35kg
10 Box jumps 60/50cm
15 Push-ups
20 Hollow rocks

9 min EMOM, 1 back squat -20kg of 1RM or 80% if your 1RM is under 100kg

Kyykkyjen perään keskivartalojumppa.
Mitä teit?

9 min EMOM, 1 deadlift -20kg of your 1RM, or 80% if your 1RM is under 100kg

Back squat 1RM

“Death By”: Burpees & Deadlift 60/40kg

On minute 1 perform 1 Burpee/1 Deadlift
on minute 2 perform 2 Burpees/2 Deadlift
on minute 3 perform 3 Burpees/3 Deadlift…..

.countinue as long as possible, and when you are not able to continue do 5 Burpees and 5 Deadlift(or less if its not possible) until the clock hits 20min.

EMOMx15
5 rounds of:
Min 1: 20/16 Cal Row
Min 2: 3-6 Strict HSPU + 3-6 Kipping HSPU
Min 3: 2 Heavy Front Squats

50 Calorie Row for time
Rest equal time
30 Calorie Row for time
Rest equal time
15 Calorie Row for time