4 rounds
2 Min Erg
2 Min Amrap  1 Assblaster + 1 reverse burpee
2 Min Erg Or Shuttle Run
2 Min Amrap 5+5 alt leg v-ups + 20 Rope Jumps
*Scale v-ups up  to 5-10 toes to bar

30s on - 30s off x6:
a) 6-10 alt. db hang clean + amrap SU / DU
b) 6-10 air squat + amrap SU / DU

Result: # of rope jumps

Penkki 2x3x80%

Kyykky 3x3x75%

Kapea penkki 3x1 (noin 95% kapean maximista)

Sivutaivutukset 3x20 / puoli

30s on - 15s off x12:
a) copenhagen plank, right
b) copenhagen plank, left
b) sandbag / double kb front rack hold
c) reverse plank

E3MOM x6:
a) 8-12 box over jump (60/50) - 8-12 s.a. devils' press (22,5 / 15)
b) 8-12 burpee to plate - 16-20 slam ball

Target: 1:15-1:45 / round.

Kyykky 2x90%

Penkki 4x4x60%

Maastaveto 4x4x60%

6x
Start new every 6th minute

A) 1000/800m Row
B) 1000/800m SkiErg
C) 60/48 Cal Echo Bike or 2000/1600m BikeErg

AMRAP 10

20 Shoulder Tap
15 L-Sit Ups
10 Lunge, each leg

12 min AMRAP
10 wall balls 9kg/6kg
3+3 TGU 24kg/16kg
10 box jump overs 60cm/50cm
20 DU
5 deadlifts 120kg/90 kg

Seated Shoulder Press w/ DB´S 4 x 10, Rest 2:00

Chest Supported Dumbbell Row 4 x 10, Rest 2:00

Incline Bench Press 4 x 10, Rest 2:00

Snatch Grip Press BHD Neck 3 x 10, Rest 2:00

Straight ARM Dumbell Raise 3 x 10, Rest 1:30