Front squat
6 x 2, 3 min rest
Last set 2x reps or 'till failure

AHAFA
6-5-3-3
leave 1-2 in the tank
1 min rest b/w
Standing up

With a partner:
20 Total Rounds of:
7 Hang Power Cleans @70/47.5kg
7 Bar Facing Burpees
250m Row /250m Ski
*One athlete completes a full round at a time

Timecap: 40 mins

For time in pairs

49+1 Cal Ski
49+1 Push-up
49+1 SlamBall 9 kg
49+1 Kb swing 32 kg
49+1 T2B

490+10 DU + Wall walk ( 1000 su )

49+1 DB alt. Snatch 1 x 25 kg
49+1 Box jump over burbee
49+1 Cal Assault / ErgoBike / EchoB. / row
49+1 Squat Clean 70 kg
105 Devil Press 1 x 25 kg ( aina kun vaihto niin perään 2 x 10 m viivajuoksu)

After every 5 min, syncro 5 push up

"49 toistoa ko. liikettä + 1 BMU, toinen aina tekee vuorotellen"

Time cap: niinkauan kuin Viljolla menee aikaa-
eli 50 min.

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5x2min AMRAP

60 Double unders
ME Sit-ups

1min rest btw rounds

Score: total reps of sit-ups

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WARM-UP:

in 5-10min practice double unders/ rope jumping

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OHL barbell 6x8m

Push press 12-10-8-6 reps

AMRAP 15
10/7cal Row / AB / Ski
5 Devils Presses 2x20/15kg
5m Unbroken HS Walk

Goal: 6+ rounds

For Time:
4 Rounds:
10/7cal Ass Bike / Row / Ski
3 BMU
5 Snatches 40/28kg
—Rest 2:00—
3 Rounds:
10/7cal Ass Bike / Row / Ski
3 BMU
5 Snatches 50/35kg
—Rest 2:00—
2 Rounds:
10/7cal Ass Bike / Row / Ski
3 BMU
5 Snatches 60/42kg

TC 10min / Round

Front squat 5-5-3-3-3-1-1-1-1 reps

Practice SLIPS for 20 minutes.