AMRAP 13

30 Wallballs
20 Push Press 40/27,5kg
1:00 Plank Hold

For quality
100 stepping lunge
Choose different stepping lunge

a. Dumbbell stepping lunge
b. Kettlebell front rack stepping lunge
c. Barbell stepping lunge
d. Box step
e. Cossack squats
f. Front rack box step
g. Reverse goblet squat
h. Bulgarian split squat
i. Side box step
j. Jumping lunge

3x20 GHD

On The 2:30 x 6 Sets:

Set 1 : 6 Reps @ 70%
Set 2 : 4 Reps @ 73%
Set 3 : 2 Reps @ 75%
Set 4 : 6 Reps @ 73%
Set 5 : 4 Reps @ 75%
Set 6 : 2 Reps @ 78%

AMRAP 15
3 Thruster @55/40kg
6 Handstand push up
9 Toes to bar

EMOM 10
Odd min : 12 burpee
Even min : 12 wall ball

Add one rep to each movement After each round. ( last round 16-16 )

Rest 5 mins

EMOM 15*
1. Min : 15 Single Kb squat clean @24/16kg
2. Min : 15 push up
3. Min : 30 Double under / 30” amrap du

*scale reps to fit into 45” !

Every 90s x8 (4x molemmat)
Odd: 6+6 back rack lunges (etujalka korokkeella)
Even: 8+8 one leg kb deadlift

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OPTIONAL FINISHER
8 SETS (:20 ON/ :10 OFF)
MOVT 1 - Plate Weighted Sit-Ups
MOVT 2 - Plate Curls
*1 SET = MOVT 1 + MOVT 2.

On The 2:30 x 6 Sets

2 Push Jerks @ 78 - 88%

CHEST TO BAR

5-4-3-2-1
- rest as needed
- use a scale you can progress with trough out the next 6 weeks
if using band make sure that the last 2 sets are hardest
- chest must touch the bar at every rep