AMRAP 10:
15 Thrusters 35/25kg
15 T2B
15 Target Burpees 15cm

Goal: 3+ rounds

5 Sets Of Front Squat
Set 1: 3 @75%
Set 2: 3 @75%
Set 3: 3 @75%
Set 4: 1 @85%
Set 5: 1 @85%
- Rest 2-3min btw sets

3 Rounds For Quality:
1:00 Row / Assault Bike
15 GHD Back Ext.
10 Barbell Front Squats (with band under knee)
6 Target Burpees

1 toiston maksimi

3 sets x 5 min @ 105% of your 3 min ute watt average
rest 5 min b/w sets

6x5 kunnon tauoilla

5 x 3 + 3 boxihyppy

50 cal Row/Bike
50 Overhead Squats (40/30kg)
40 Chest to bar
40 Hang Squat Cleans (40/30kg)
30 Kipping Handstand Push-Ups
30 Thrusters (40/30kg)

(Time cap: 18min.)

Prep for second WOD
2 sets
6-8 ghd sit ups
10-15 double unders

WOD

21-18-15-12-9 reps
GHD sit ups
63-54-45-36-27 reps of
double unders

time target under 7 min, cap 12 min.

Warm up
Normal warm up
Then 3 rounds
8 light RKBS
10 passthroughs
8 light wallballs

Partner WOD
5:00 AMRAP + max calorie row
8 AKBS 53/35
8 Goblet squats

• 1 partner working on AMRAP while other partner rows. Both partners working at same time. Can change anytime throughout the 5:00.

Rest 2:00

5:00 AMRAP + max calorie bike
8 TTB
8 wallballs 20/14

• both partners working. 1 working on AMRAP while other bikes for calories. Partners can switch however they like throughout AMRAP

Rest 2:00

Repeat 1 more time