AMRAP 30
50 cal bike
40 wall ball @9/6kg
30 sumodeadlift high pull @35/25kg
20 toes to bar
10 bmu / chest to bar / pull ups

4 rounds, each round for time
rest 1:1
4 Wall Balls 12/9kg
4 Alternating Dumbbell Hang Clean & Jerks, 25/17.5kg
4 Lateral Box Jump Overs, 24/20 in
goal is to open lungs
move all out with purpose

Kotkalainen kuulajumppa
100 Am. Heilautus
80 Tempaus
60 Rive+Työntö
40 Thruster
20 Navy seal - burpee

With a partner:
AMRAP 8:
8 Wall balls @9/6kg
8 DB snatch @22,5/15kg
*One athlete completes a full round

Rest 2 mins

AMRAP 8:
8 Wall balls
8 Toes to Bar
*One athlete completes a full round

Rest 2 mins

AMRAP 8:
8 Wall balls
8 Hand Release Push-ups
*One athlete completes a full round

Takakyykky/ Boxikyykky
3x6 v2

9min ajan
7 rengassoutua
5+5 Kp tempausta riipusta
submax seinäistunta

Find in 15 minutes Maximum Weight in Dumbell Snatch

4 Reps, alternating.

*snatch grip

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@40%, 5@50%, 5@60%, sn-% / ohs-%, rest 2-3min

30 min

• 2 min er
• 5 DL 2x24kg kb
• 10 Pushups

Handstand walk/hold