10min

5 työntö
10 maastaveto
15 boksihyppy

52/35kg

2 rounds
50 single unders
20m bear crawl
10 ring row
10 tuck ups
:30 plank hold
:30 hanging
5 muscle clean + press with barbell

3 rounds for time of:
15 target burpees (6 inch above reach)
10 hang power snatch 35/25kg
5 c2b or 8 pull up

tc 10min

3 rounds
1:30 cardio
5 inch worm
10m tin soldier walking
10 walking lunges
10 hollow rocks
10 deadlifts , add weight each round.
starting with barbell

For time:

50 air squat
50 sit up
50 air squat

(target under 6min / time cap 8min / scaled 30-30-30 )

AMRAP 8
3-6-9-12….
Power cleans @60-65% of 1rm clean (singles)
Burpee Pull ups

3 sets every 1 min 20s
Snatch pull + hang snatch + squat snatch @55-65%

5 sets :
2 push jerk + 1 split jerk @70-80% of 1 rm jerk

AMRAP 18:
50 Wallballs 9/6
40/30 Calorie Row/ Assault Bike
30 Deadlifts 102,5/ 70kg
20 Double Dumbbell Push Presses 22,5/15kg
10 Dumbbell Renegade Rows 22,5/15kg

Light Option

EMOM 20
8-12 Wallball
30sec Ergo
8-12 Deadlift
8-12 Dumbbell Push Press
3-6 Renegade Rows Db

5 x 2 min töitä/2 min lepo

10 2-kp raaka rinnalleveto riipusta + työntö 15/10kg
12 istumaannousu
max cal laite