10min amrap:

• 3 etunojapunnerrus
• 3 burpee
• 5 boksihyppy 40cm
• 5 istumaannousu
• 7 selänojennus
• 7 jumping jack

Kirjoita tulokseksi kaikkien toistojen yhteismäärä (yksi kierros = 30 toistoa). Kirjoita skaalaukset muistiin (esim. ”punnerrukset boksia vasten”).

1) Heavy Sledpush or Sledpull x 15 Minutes max trips of 15m. Rotate with partner(s)
2) Barbell Rows: 4 x 10. Rest 60s.
3) DB Zottaman Curls: 4 x 10. Rest 60s.
4) Barbell Rollouts: 4 x 10. Rest 60s.

5 rounds

3 x clean & jerk
2 x rope climb

The result is the kgs lifted.

In teams of 2:

3 Rounds of, 90s Stations:
1) Box Step-ups with DB @ (15/10kg)
2) Ground to Overhead w. a plate (20/15kg)
3) Overhead Squat (35/25kg)
4) Calories on Bike/Row
5) Partner Wheelbarrow
6) 90s OF REST

Athlete choice of how to split work
No stress about counting reps today.

Gymnastics

Ring muscle ups

10 min EMOM

WOD

9 snatch grip deadlift 60/42.5
6 hang snatch
3 OH squat

5RFT

Back rack lunge – 4 x 6/s @ AHAFA

Begin at 0:00
Amrap 7 mins
12 back squats 60/40kg
4 bar muscle-ups

Scale: Jumping bar mu, 8 C2B / pull up

Rest 7 minutes, then

Amrap 6 mins
5 clean and jerks 60/40kg
5 burpee box jumps @60/50cm

Rest 6 minutes, then

Amrap 5 mins
20 double-unders
5 power snatch @43/30kg

Rest 5 minutes, then

Amrap 4 mins
7 hspu
4 front squats 70/45kg (no rack)

Rest 4 minutes, then

Amrap 3 mins
10 wall balls@9/6kg
10 pull-ups

Scale : 5 pull ups each round

Lepo tai väliin jäänyt harjoitus

3x
15 cal ski erg
10 C2b (oikeasti 15 mutta oma skaalaus)
15 hspu
10 box jump
5 c&j (50kg)
3 min rest

A, 15 mins
5 sets of :
Snatch pull + power snatch + hang power snatch

• find your daily max if it feels good , if not stay at 90-95 % !

B, 15 mins
5 sets of :
Power Snatch + Hang Squat Snatch
- start building up from empty bar to heavy

C, 12 mins
5x3 reps
Snatch pull
- heavy pulls between 90-110% of 1Rm Snatch