4 Intervals, alternate A1/A2

A1. 3-minute AMRAP
500m Row
20 Wall balls @ 9/6kg (20/14lbs), 10’ target
Shuttle runs 10m in any remaining time

Rest 2-minutes before A2

A2. 3-minute AMRAP
24 Double-unders
4 Power clean and jerks @ 60/42.5kg (135/95lbs)
6 Bar-facing burpees

Rest 2-minutes before A1

2-3rounds:
10 snowangel / or banded pull apart
10+10 suitcase deadlift
40-60s D-ball hold

Build to a heavy double (H2) for the day @ 86+%1RM snatch, go every 90-seconds

• Drop the bar between the lifts, re-set and go.
• You can build up to as heavy as you like (at least 86%) but if you miss a weight twice, it’s time to wrap it up.

A)
4 x 12 DB bench (2x22,5) + 10 Wide grip Pull-up

B)
4 x 10 Strict Dip + 15 Barbell Row

C)
3 x 15 Push-up + 8 Chin-up
+
1 x Max rep Push-up

D)
3 x ”21’s” Barbell Bicep curl + max rep tricep pull down

E)
GHD + Core emom/tabatas

Omatoimiperuskunto

5-7 kierrosta

40sek on / 20sek off

Jump rope
Plank
Tasapainolaudalla ilmakyykky
Reverse plank
Cossack squat
L-hang
No jump burpee
Rest

Barbell row 4x5 reps

3x4 80% from clean 1rm rest 2min

For time:
15-12-9
echo calories
burpee box jump over

Target under 5min, Time cap 7min

You Go I Go


12 min AMRAPs * 3

6 MU 

4 power snatch + 4 OHS 35/55 40/60

60 DU

16 pistol squats


Rest 3

16 cal echo bike

16 m hs walk / 40 Shoulder taps 

10 devils Press 35/25lb

16 DB front rack Lunges 35/25lb

Rest 3

8 shspu 

8 strict ring pull-up / 4 rMU

16 T2rings

16 Goblet squats 32/24kg

C1) For time
50 air squats
40 wall balls 9kg/6kg
30 ring push ups
20 K2E
10 lunges 80kg/55kg