16 x 20s. on 10s. off
for max call ski

6 min AMRAP
10 Wall ballsm9/6
5 hspu
2 min rest
6 min AMRAP
10 ghd sit ups
6 sand bag over shoulder 70/45

For time:

30 Clean & Jerks 60/42,5kg
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

( 25 - 40 )

• C&J loading should not exceed 70% of your 1 RM. 30 reps Should be completed in 5:00 or less.
• Run Completed 10:30 or less. -Rope Climb Completed 7:00 or less.

5-4-3-2-1

Touch & Go Reps

Rest As needed between Sets.

• Athletes should aim to lift heavier weight across with the score being total load.

• Maxim of 3 attempt are allowed for each set.

AMRAP 10

10m Handstand Walk
1 BMU
10m Handstand Walk
2 BMU
10m Handstand Walk
3 BMU
........

Add 1 Bar Muscle-up Per Round.

4 rounds, 30 secs per station, for max reps of:
- Alt. V-ups
Rest 30 secs
- Alt. Heel Touches
Rest 30 secs
- Plate Turkish Sit-up
Rest 30 secs
- KB Russian Twists
Rest 1min btw rounds

EMOM 20 (3 rounds):
10 Burpees
10 Hang Power Cleans
10 Box Jumps 60/50cm
10 Hang Power Snatches
50 DU
10 STOH
Rest
- Barbell 42/30kg

EMOMx8

1) 20-50 DU
2) 30-50s plank hold

1.) Raaka Tempaus pukeilta polven korkeudelta 4×3
2.) Raaka Rinnalleveto pukeilta polven korkeudelta 4×3
3.) Rinnallevedon veto korokkeelta 10×3 enom
4.) Takakyykky boxille 4×10 4.sek alas

20min amrap

30sek straight arm plank hold
30sek squat hold
30sek Sit-up hold
30sek deadhang hold