AMRAP 7
wall ball @9/6kg
--> every time you break a set: 5 burpee box jump overs

EMOM x8
odd: 6 dips
even: 6 barbell curl

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tää oli vika kerta! ens viikolla alkaa uudet proget ;)

Basic Endurance 45 minutes:

60 Calories Any Machine
5 + 5 Windmill w/ Plate
30 Box Step Ups
15 L-Sit Ups
20 Push Ups
10 Hanging Knee Raise

In teams of 3

AMRAP 5:
2 rope climb
Ski
Wall sit

Rest 2 min

AMRAP 5:
4 tyre flips
HSPU
Plate oh hold

Rest 2 min

AMRAP 5:
10 t2r
Farmer carry
Kb front rack hold

Rest 2 min

AMRAP 5:
2 under & over

Rest 2 min

AMRAP 5:
10 wall ball
Pistol squats
Arch hold

Rest 2 min

AMRAP 5:
2 wall walk
Db snatch
Passive hang

For time:
10-8-6-4-2 Burpee box jump (60/50)
16-12-8-4 T2B

• The workout starts and finnishes with BBJ.
• Scale reps for T2B so that all sets can be completed in max 3 attempts

snatch
12x Every 30s.

1 rep
1-4 @70%
5-8 @ 75%
9-12 @ 80%
-plan your weight ahead and have them ready to go

snatch segment pull
3x3
@ 110% of 1 rm
- use straps if you have
- rest as needed
- 3s. start, below knee, mid thigh, no ext.

500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck use weight if possible

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overhead squat
5x every 2 min

5 reps x 75%

E90s x4:
16-12-8-4 V-up
2-4-6-8 Burpee box get up

• 1st interval: 16 V-up & 2 BBJ, 2nd interval: 12 V-up & 4 BBJ and so on.
• Aim to have 30-45s rest at the end of each interval and tailor reps accordingly.