Skill training: HS- walk and pistols for 15-20 min as wu.

30 min AMRAP:
30 wall balls
30 box jumps 60/50cm
30 pull-ups
30 OHS 43/29kg
30 hang power snatch 43/29kg

Every 3 minutes do 3 bar MU. Start with MU. Last set of MU is on the minute 27. If you can´t do MU: 2 rope climbs is good.

A. Pause Front Squat heavy triple

B. AMRAP 3:
15 Power Clean@40/30kg
15 Burpees
400m Run

60" rest

x5 rounds

C. 400m Farmer Carry@heavy load

Su- 1min
bar over Burpee- 1min
Run- 1min
Farmer's Walk- 1min
Rest- 1min

45 reps of each for time:
- 95-lb. thrusters
- Pull-ups

Partition as needed to complete 45 reps of each exercise as quickly as possible.

“Tabata something else goes endurance”

8 intervals ring rows
8 intervals DU
8 intervals push ups
8 intervals box jumps
8 intervals sit ups
8 intervals DU
8 intervals squat
8 intervals burpees

1 min rest between movements.

Death by Burpee
One rep on the first minute, two reps on the second minute, three reps on the third minute and so on... Until you are not able to perform needed number of repetitions.

4 sets:
10 Hang Power Clean (115/75lbs)
18 Supine Ring Rows
20 DB Walking Lunges
- 90 sec rest/rounds-

PENKKIPUNNERRUS X 20 MAX 50%
JALKOJEN NOSTO X 20
PUSH UP JALAT PENKILLÄ X 20

Koko ajan kiinni penkissä.

5 minutes of rowing
5 minutes of push presses

There is no rest between exercises.

Men use 115 lb. Women use 80 lb.

Post calories rowed and reps completed to comments

3 tabata amrap (12 min) of:
- Curl biceps 40/25 kgs.
- Ring dips.
- Hollow rocks.
- Box jumps 24"/20".