AMRAP 30 mins with a partner (You go, I go)

30 wall balls@9/6 kg
30 burpees
30 USA swing@24/16 kg
30 push ups
30 box jumps@60/50 cm
30 calories row/ski/bike

Goal: 3+ rounds

Teams of three:

Buy in 12 (legless) Rope climb

6 rounds:
12 D-ball over Shoulder
120 DU’s
12 THRUSTERS @40/60kg
12 MU / RMU
12 m hs walk
12 pistol squat

Buy out 120 m Sled push

2 Team members: Bar/Ring hang while
1 member Sled push

Every 2,5min 5rounds

Clean & Jerk -> 80%

Bench Press

Build in 16 minutes heavy set of 3

3x8+8 (weighted) box step up
* -lepo 2min
-aloita heikommalla jalalla
-lisää painoa edelliseen viikkoon*

AMRAP 20:
400-m run/500m row/1000m bike
25 double-unders/ single unders
400-m run/500m row/1000m bike
50 double-unders/ single unders
400-m run/500m row/1000m bike
75 double-unders/ single unders
400-m run/500m row/1000m bike
100 double-unders/ single unders
etc…
– Add 25 double-unders to each round.

2-3rounds:

8+8 suitcase deadlift
8+8 Db row

Sotilaspenkki käsipainoilla 5x8-15

Pystypunnerrus käsipainolla 3x10 / käsi

Voimapyörä 3-5 sarjaa

Hauiskääntö käsipainoilla 3x20-30 (10-15 / käsi)
-vuorotahtiin

Dippi TAI Penkkidippi 3x amrap

EMOM x10

5-10 ttb

2-3 reps in tank / scale rep scheme if needed / try to hit all set unbroken

3-4 rounds, 10 reps each FOR QUALITY:
- Downward Dog To Toe Tap (1=1)
- DB Sidelying Shoulder External Rotation (light)
- SA KB Bottom Up Press (light)
- Banded Face Pull
- Scapula Push-up
- Banded Y Pull
- DB Lateral Raise (light)
- Banded Scapular Pull Down
Take it easy and rest as needed. Focus on control and quality movement!!!