AMRAP 20

2 Rounds of
21 KB Swings 24/16kg
15 Sit-ups
9 Box Jumps

Run 400m

2 Rounds of
21 Air Squats
15 Pushups
9 Single Arm DB Hang Clean & Jerk 22,5/15kg

Run 400m

• Rest 3 minutes and repeat for a second AMRAP

7min
15 tuplanaruhyppy
10 askelkyykky (ei painoa)
5 paholaisen punnerrus

3min lepo

7min
4 yleisliike leuanveto
8 seinäpallo
12 istumaannousu

Bodaus - valmentajan valinta

For Quality:
12-8-4-4-4-8-12
Deficit Push-Ups
24-16-8-8-8-16-24
Alternating V-Ups

• Place hands on an object that is 5-10cm from the ground. This can be anything that has a stable platform
• If the deficit is too much, perform a regular push-up, or a push-up from the knees.

A) Press snatch balance 4x3
B) Snatch balance 5x2
C) Overhead squat 4x5

1A) WEIGHTED DIP 5X6X40%
1B) BANDED JUMPS 5X6

6 Sets of Bench Press
Sets 1-3: 2 @80%
Sets 4-6: 3 @82%
2-3min Rest btw sets

3 Rounds, for Quality
1:00 Row
16 Alt Cossack Squats
10 Supine Grip Ring Rows
7/7 KB Windmill

Emom 45:
1) 5-10 Seinäpalloa
2) 5-10 Strict t2b tai jalkojen nostoa
3 ja 4) Konetta
5) Lepo

hang pull + hang clean + push press/push jerk

Warm Up

Easy Row 6 min
5 Inch Worm
20 KB Swing
20 Squat Reach
10 Burpee Push Ups
20 Scrorpion
1:00 + 1:00 Lats Stretch