AMRAP 12 min

8 deadlift (135/95 lbs)
6 box jump (24’/20’)
4 pull-up

4 x 8

4 x 8

3 - 4 Sets of 8 - 12 Reps:

a ) Strict Ring Dips
b ) Double Dumbbell Front Rack Box Step Ups 20"

Warm up
400m run /row
Then 2 rounds of
- 10 leg swings R (front to back)
- 10 leg swings L (front to back)
- 10 leg swings R (side to side)
- 10 leg swings L (side to side)
Then 2 rounds of
- Side high knee karaoke drill 10m e/s
- 10m Over the hurdle
- 10m Knee to chest
- 10m Figure four
- 10m Samson stretch

5 K run
85% effort

AMRAP 10

7 Pull Ups
10 Box Jumps 24"/20"
4 Push Press 50/35kg

EMOM 16 (4 rounds):
15 GHD Sit-ups
45sec. max reps Shuttle Runs 7m
6 Sandbag Over Barbell (armpit height) 60/40kg
Rest 1 min

4 rounds, go every 4min:
20/16cal Ski
5/5 SA DB STOH 30/20-22,5kg
20 Push-ups

AMRAP in 10 minutes

1 Devil Press (2x10/7 kg dumbbells)
1 Thruster (2x10/7 kg dumbbells)
2 Devil Press (2x10/7 kg dumbbells)
2 Thruster (2x10/7 kg dumbbells)
etc
Add 1 rep to each movement per round

Score is the total number of repetitions completed before the 10-minute clock stops

Monster set

7 vahtila vääntö
4 banded ring MU turn over
8 weighted ring dips
- turn over, high enough that in the start position arms traight
-set up ring dips so that your legs can be straight
- dips has to start from extreme depth and end into a perfect lock out thumbs turning out
- rest as needed