"3 Rounds For Time
400 meter Row
12 Back Squats @50/30kg
12 Jerks @50/30kg

TC: 12min."

Warm up(8)
100m run

10 jax
10 air squats

10 mclimbers
10 air squats

10 high knees
10 air squats

100m run

Mobility(5)
1:00 min pigeon
1:00 min child's pose

Weightlifting(15)
Back Squat-week 6

Fittrain(20)
5rds
20 wallballs(choose weight)
20 sit ups-challenge up-ghdsu
200m run

Opt(12)
1600m walk/run
3x3 front squat w/2sec pause
5x5 back ext

Finisher
30 scap push ups
15 side plank pt per
60 slow bicycles
1:00 min couch stretch

For time:

22 C2B
8M HS Walk
3 Snatch 75/50kg
22 C2B
8M HS Walk
3 Snatch 82,5/55kg
22 C2B
8M HS Walki
3 Snatch 90/60kg

TC 12

In teams of 2 every 13 minutes for 39 minutes (3 sets):

2 000/1750 m row
30 DB hang clean and jerks (45/30 lb) or 60 med ball cleans (50/40 lb)

Share the work. One works, one rests.

Dip 4x5
Barbell row 4x10

5 sets of 1 heavy OHS w/ 2s pause at the bottom.
Rest 2min btw sets

70 Tupla naruhyppy

7 kierrosta

7 Thruster 43/30kg
7 Yleisliike
7 Kahvakuulaheilautus 32/24kg

Every 4 minutes x 6

Row 16/14 cal

Hang KB snatches 16 reps (8 /side)

Double Under 32 reps

-idea on liikkua 80-85% effortilla ja joka intervallissa lepoa pitäisi jäädä ihan minimissään 1:15-1:20.

-KB snatchiin sellainen paino, jonka pystyt tekemään 8 putkeen samalla puolella. Maksimipaino miehille 24 ja naisille 16kg.

Pistol squat 4x6-6
Kipping pull up 4x10

"AMRAP in 14 minutes
15 calorie Row
15 Sit-up
15 Power Snatches @42.5/30 kg"