2 Rounds:
7 Reps @ 72%
5 Reps @ 76%
3 Reps @ 80%
Rest 2:00 between each set of squats

In teams of four, 20min amrap:
200 Meter Run
Box Jump Overs
Burpees
Wall balls

10 min AMRAP, in teams of 2

20 Burpee Box Jumps
20 KB Swings
2 min Plank Hold

AMRAP 10 min, in teams of 2

20 Toes-to-bars
20 Chest-to-bars
2 min Wall Sit

• REST 5 min after AMRAP-1

2 x

5 x rapuhengitys
5 x rapupumppaus
5 x rapukiikku

Pull-ups 3x10-12
Kulmasoutu 3-4x10-12
Ring row 3-4x10-12

3 rounds, at 100% effort:
Row 250m
10 Kettlebell Swings 32/24kg
10 Burpees
10 Kettlebell Swings 32/24kg
10 Burpees
10 Kettlebell Swings 32/24kg
Row 250m
Rest 12 minutes between rounds.

Jämför med 31/5

Clean pulls 5 x 3 @ 100%

9-15-21 reps for time of:

• Thrusters
• Bar-facing burpees

Men use 95 lb.
Women use 65 lb.