4 Settiä
5 Seated Shoulder Press
5-7 Ring Dip (banded) / Box Dip

4 Settiä
Max Reps of Strict Pull Ups
6-8 Pendley Row (vastaote)

AMRAP 12
25 Double Unders

35 Wall Ball
5 Kipping Hspu

Rest 5:00

500m Row
- Rest 1:1
500m Row

Waves: 
Squat Clean & Jerk

3 Reps 77%

3 Reps 79%

3 Reps 81%

Rest 2:00 – 4:00


2 Reps 82%

2 Reps 84%

2 Reps 86%

Rest 2:00 – 4:00

1 Reps 87%

1 Reps 89%

1 Reps 91%

Back Squat 
5 x 3 (samalla kuormalla)

EMOM 10 

A: 6-10 Burbee Pull Ups 

B: 6-10 Toes to Bar

AMRAP 10

12 Dumbbel Thruster 2 x 12,5-15kg
10 Devil Press 

20m Front Rack Lunges

4 Sets
3 Bench Press
4 Push Press
*heavy as possible,
1:30 – 2:00 rest

EMOM 10
A: 6-10 Shoulder Taps
B: Handstand Walk training
-Rest 5:00-

EMOM 10
A: 3-6 Kipping Hspu
B: 6-9 Pull Ups

6min AMRAP
15 Bench Press 2 x 17,5-12,5kg
3 Rope Climb
rest 3:00

6min AMRAP
20 Cal Echo Bike
10 Toes To Bar