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

EMOM, every minute on the minute. Pick 1-2 movements and go by the feel. You can do odd/even minutes as well.

15,12,9,6,3 toistot
Raaka rinnalleveto 70/50kg tai 65-70%
Leuanveto
Etunojapunnerrus

Aikaraja 14min

For quality: 3 x (jerk behind the neck + jerk).

5x2 Tempo Pause Back Squat
(3 sec down and hold 3 sec at bottom

Back squat 3x80%, 2x85%, 1x90%, 3x80%, 2x85%, 1x90%, 3x75%

20 min AMRAP:

• 90 s row (row fast, but keep the same pace)
• 5 wall climbs
• 50 DUs

For time:

• 21-15-9 deadlifts (50% 1RM)
• 15-25-35 wall balls

"Murph"

For time

Run 1600m
100 pull ups
200 push ups
300 air squats
Run 1600m