40min AMRAP of:
1000m row
750m Assaultbike
500m SkiErg

In a 10 minutes Window:
40 Calorie Bike, Ski Erg, Row, 400 meter Run, 2 x Stairs
Remaining time AMRAP:
15 Ball Slams (20/14)
10 Alternating Weighted Step-ups (45/25)
5 Strict Pull-ups
Rest 2:00 and then repeat for a 2nd round

3 Thrusters (42.5/30)
3 Toes to Bar
6 Thrusters (42.5/30)
6 Toes to Bar
9 Thrusters (42.5/30)
9 Toes to Bar
.
.
.

A: 10min emom
Odd: CTB*
Even: Row 200/150m
Amrap sets but allways leave 3-4 reps in the tank
B: EMOM 18:
1: 25 RKB Swings 24/16kg
2: 3x15m Shuttle run
3: Row for Max Calories
*Score = Total calories after 6 rounds

Power cleans
EMOM 16
1. 3 Power cleans @70%
2. 2 Power cleans @75%
3. 1 Power clean @ 82%
4. Rest

Penkki vastaotteella 4x12-15 (eri ote leveyksillä)
Kahvakuulasoutu vuorotahtiin 3 hapottavaa sarjaa "päätyyn asti"
Etuheilautus täydellä liikeradalla + ylhäällä pito 4x15
Pystypunnerrus 4x10-15
Etunojapunnerruksia "eri otteilla" 50-100 toistoa

Raakatyöntö 5X2+2 @60%-75%

For time!
8 Strict hspu
20 seconds rest
7 strict hspu
20 seconds rest
6 strict hspu
20 seconds rest
8 Strict presses 40/25
10 seconds rest
7 strict presses 40/25
10 seconds rest
6 strict press 40/25

3 rounds for time of:

• Run 800 meters
• 275-lb./185-lb. deadlifts, 15 reps
• 15 strict handstand push-ups