AMRAP 20 min: partner
20 Thrusters
20 Pull-ups
20 Burpees

30 minute AMRAP
1/2 mi run ( track lap )
5 HRPU
5 pull ups
5 WB 20/14
400 m run
10 HRPU
10 pull ups
10 WB 20/14

Then repeat...each round adding 5 reps
** Continue alternating 1/2 mi & 400 m

8 mins Kipping K2E (quality)

For time (time cap 10mins):
350m Run
25 Box Jump Overs@75/60cm
15 Back Squat@60/40kg

5mins rest

For time:
10 Burpee C2B
20 Burpee Box Jump@60/50cm
30 Burpee Pull-up
40 Burpee Broad Jump@190/160cm
50 Burpee

Mave 1RM

8 min EMOM
6 Power Cleans (70% 1RM)
6 Burpees

1st minute: Partner A completes 6 Power Cleans while Partner B completes 6 Weighted Push ups.
Then swap for the second minute, etc.

10 min AMRAP
squat weight, men 60kg+5kg/round, women 40kg+2,5kg/round
5 front squats
10 wall balls 9kg/6kg

5 RFT:
400m Run
15 OHS (42.5/30kg)

(Time cap: 16min)

Omatoiminen 1 - 2 h PK-lenkki/uinti/koneet tms.

Work in pairs:
100 burpee box jump overs
160 wbs 9/7
120 KB snatch
80 TTB/KTC/knee raise
60 power cleans 60/40