8 x e30sec
- 2 x (power clean + push jerk)

AMRAP 8 / YGIG round

12 alt. Double KB step back lunge (2 x 24/16kg)
12 Fatbar deadlift (2 x 30/20kg)

Front squat,build to heavy 1 rep in 20 mins
goal is to get 8-10 sets total.

4 rounds, each round is 2 minutes:

• 250 m row
• AMRAP burpees over the rower

Two minute rest between rounds

50 Air squats
40 Double unders
30 Push-ups
20 Pull-ups
10 Burpees
20 Pull-ups
30 Push-ups
40 Double-unders
50 Air squats

Burpees are done with hand touching the bar!

21-15-9 reps for time:
* Front squat (42,5/30kg)
* Burpee
* Pull-up

Lattiapenkkipunnerrus 5,3,2,1

nousevat painot, tauot 2 min.

AMRAP10

8 power clean 60/40kg
8-10 push up/ ring push up
12/9 cal erg

For time

10-8-6-4-2 thruster 60/35kg
10/8 cal erg

Tc 7 min

2 x 7 min on / 3 min off

A)
1-2 rope climb
30 crossbody mountain climber
40 du / 60 su

B)
8+8 1-arm kb swing 24/16 kg
12 alt. pistols
10 m hand stand walk/ 3 wall climb