2 Rounds Of:

AMRAP 4
50 Double Unders
20 Dumbell Snatch, alternating. 22,5/15kg
8 Dumbell Over Burpees

Rest 2:00

AMRAP 4
30/21 Calories Row
14 Lunge Steps w/ DUAL KB 24/16kg

Rest 2:00

AMRAP 4
40/30 Calories Bike Erg
30 Wallball Shots 20/14p
10 Push-Ups

Rest 2:00

-50m allas

-20 V-ups
-10 jumping rope pull-ups
-20-20-20 lock3

-6-10 t2b
-10-30 DU
-20-40s HS-hold
-rest

Scaled:
-6-12 kipping leg raise
-20-60 SU
-20-40s wall facing HS-hold
-rest

*choose rep scheme that you can hold on until the end.

Back squat, Rest 3:00-4:00 b/t sets

Build to heavy 5 (H5) @ RPE 9 (1 RIR, 84-87%)
+
2 x 5 @ 80-85%H5 (3 RIR)
1 x 5+ @ same weight (1 RIR)

– Build to a heavy 5 (H5) @ 1 RIR (around 84-87%1RM).
– Once you’ve hit the H5 set, you have 2 back-off sets of 5 reps @ 80-80%H5, and one final set of 5+
– The final set is a “+” set, meaning you’ll do as many reps as you can (at least 5) with the same weight you did your last set of 5 with.

5 rft
100m farmer walk @2x28kb
5 wall walks

WARM-UP:



3x
:45s Ski erg
20 Banded pull aparts
15 Medball bearhug squat jumps
12 Rolling tricep extensions
10+10 1-Arm kettlebell deadlifts
5 Caterpillar burpees
10+10 90/90 hip openers

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STRENGTH



Front squats,
3 x 5 @ 64%

Back squats,
3 x 5 @ 64%

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ACCESSORY

3 x 12/12 Bulgarian split squats (easy)

3 x 12 Reverse hyper

3 x 12/12 Standing 1-arm behind the neck tricep extensions

3 x 10 Ring-rows

4 x :30s Reverse plank between benches.

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(OPTIONAL) CONDITIONING



As many reps as possible in 15:00 minutes of:
18/15 Calories ski
18 Dual dumbbell hang clean and jerk, 2 x 15/12kg
18/15 Calories bike
15 Goblet squats 24/16kg

Weighted reverse lunges 4x10 reps

Clean & Jerks
• 5 reps at 65%
• 5 reps at 75%
• 5 reps at 85% of 1RM

Maiju Marjamäki