AMRAP 10 mins
10 Toes-to-bars
15 Alternating Dumbbell Hang Snatches, 22.5/15 kg
20 Single Dumbbell Box Step Overs, 22,5/15kg @ 50cm

1x [ 1 Power Clean + 1 Hang Squat Clean ]
Build to daily max
--then--

5 x 1+1 @ 80-90% of the daily max and go every 2 mins !

TALKOOJUMPPA

Parin kanssa niin monta kierrosta kuin mahdollista kullakin osiolla.

Niin monta kierrosta kuin mahdollista 12:00 minuutin aikana:
30 Tuplanaruhyppyä/Ykköshyppyä
5 (Kiekko lattiasta pään päälle + 2 askelvalakyykkyä) -combo
3 Wall walkia

1:00 min tauko / Siirtymä

Niin monta kierrosta kuin mahdollista 12:00 minuutin aikana:
6 Leuanvetoa tai 10 Rengassoutua
8 Rinnalleveto riipusta + Vauhtipunnerrus käsipainoilla
6 Burpeeta "targettiin"

1:00 min tauko / Siirtymä

Niin monta kierrosta kuin mahdollista 12:00 minuutin aikana:
12/9 Kaloria pyörä
12 Wallball heittoa

1:00 min tauko / Siirtymä

---

HUOM

Jokaisessa osiossa liikutaan parin kanssa kierros vuorotellen: toinen tekee kokonaisen kierroksen samalla kun toinen lepää ja odottaa vuoroaan.

Yhden kierroksen on arvioitu kestävän 1:00-1:30min. Pyrkikää liikevalinnoissa ja painoissa siihen, että pysyisitte tuossa aikahaarukassa.

Deadlift ( Deadstop )

2-2-2-2-2-2, Building heavy

Go Every 3:00

5 rounds for time:

20/15cal row
5 db snatch, R @22.5/15kg
10m db overhead walking lunges, R @22.5/15kg
5 db snatch, L
10m db overhead walking lunges, L
5-10 hspu (deficit) / pike push ups
40 DU / 70 SU
- rest 2min

6 intervals, alt A1/A2

A1. AMRAP 2

15/12 (cal) SkiErg
+
AMRAP in the remaining
8 DB snatches, alt @ see options
12 Toes-to-bars

– Rest 1:00 –

A2. AMRAP 2

15/12 (cal) BikeErg
+
AMRAP in the remaining
8 Burpee box jump overs, 24/20″
12 DB hang clean and jerks, alt @ see options

– Rest 2:00 –

DB weight (options). Choose a weight you can keep moving with

32.5/22.5kg – 27.5/20kg – 22.5/15kg

Session overview. This session alternates between two, short, fast-paced, mixed-modality intervals that blend cyclical work with dumbbell and bodyweight movements. Each 2-minute AMRAP starts with a fixed machine effort (SkiErg or BikeErg), followed by as many reps as possible of a short couplet. You’re aiming for repeatability: consistent effort across all rounds without drop-off in output or form.
Adaptation. Improve your aerobic power, local muscular endurance, and repeat sprint ability. Help your body clear fatigue between high-output bouts and build movement quality under pressure.
Effort. Each interval should feel like 8.5–9/10. You’re pushing hard, but still in control. The machine buy-in should take about 30–45 seconds, giving you time to complete 1+ rounds of the couplet. Try to match your score across rounds, don’t go out too hot.
Feel. Fast and focused. You’ll be breathing hard early but should settle into a rhythm by the second or third interval. Movements should stay smooth even as the legs and lungs start to burn. You’re aiming for steady intensity with clean execution throughout.
Debrief. Take 2–3 minutes to reflect on the session
– Were your round scores consistent, or did you drop off?
– Did your movement quality stay sharp under fatigue?
– Was your DB weight appropriate for staying unbroken or quick resets?
– What helped you stay composed? What caused you to lose rhythm?
– What are two (2) things you nailed today? What’s one (1) thing you’ll work on next time?

For Time:

15-12-9-6
SB clean @70/45kg
Burpee pull ups / burpee to target
15m SB bear hugh carry

*jossei oo sandbagkaksi kahvakuulaa 2x32/20kg

FRONT SQUAT

4x
2 paused front squat + 3 front squat

• aloita niin, että pystyt lisäämään jatkossa
• pause noin 2s ala-asennossa

BLOCK SNATCH

Emom x10
1 snatch from blocks (polven päältä)

• jossei blokkeja niin rakenna levypainoista
• lähde noin 60% ja lisää fiiliksen mukaan, ei kuitenkaan maximeihin

3 RFT

400m Run
15 Hanging Knee Raise
15 Puhs-Ups

TC 12