In 20min
- find a heavy snatch double

AMRAP 12
10 Pull-Ups
15 Box Jump-Overs @61/51cm
20 Goblet Squats @24/16kg
- With a partner, waterfall style

4 x 4min on / 2min off:

A) 30 DU/crossover single under
15 abmat sit up

B) 12/9cal bike/row/ski
12 db box step up 1x 50/35lbs

AMRAP 8

200m Row / 400m Bike ( Alternating )
5 DB Shoulder to overheads @ 2 x 22.5/15kg
5 Toes-to-bars
10 DB Deadlifts @ 2 x 22.5/15kg

Bulgarian Split squats
4 x 7 reps/ side

rest 90 seconds

-ota haastava paino näihin

AMRAP 12:00
2 Rope Climbs
20 Barbell Rows @42.5/30kg
200 Meter Run/Row/Ski or Half Stairs or 400m Bike

• Rx+: Legless Rope Climbs, @52.5/35kg

Weighted Pull up

5 - 4 - 3 - 2 - 1

Sendoff 3:00

Hang power snatch
5-5-4-4

Use heaviest load what you can use. Focus on aggressive leg drive and finish the pull.

4 x 2 back squat
- leave 1-2 reps in the tank
- rest 3-4 min btw sets

EMOM x12

2 squat clean 2s stop knee level