6 x 4
Every 2 min

4 RFT

• 25 cal @ assault bike
• 20 Walking lunges 2x22.5kg

Walking lunges: This is performed as rack anyhow. You decide how to rack the dumbbells, but not in straight arms like a farmers walk

Timecap: 20 minutes

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TIMES TO BEAT

Beginner athlete: 20min 24sec
Average athlete: 17min 0sec
Advanced athlete: 13min 36sec
Elite athlete: 10min 12sec
Regional athlete: 8min 50sec

3 Rounds not for time
5 wall climb ( scale : 3 reps)
10 strict Toes To Rings
10 Strict Ring Dip/ box dip
5 strict C2b/pull up

rest 90 sec btw rounds

Weighted Pull-Ups 1 RM

EMOM 9
1´ 9x KB Sumo DL high pull
2´ 15x Superman (small plates)
3´ 21x Air sq

5 rounds
10x Back Squat (50/70kg) + 10x Deadlift (70/100kg)

5 rounds (7min 30s)
30s on / 15s off
Plank up
Wall sq hold

3 rep max

Eilinen/

Lepo

AMRAP 16

Row 27/21 Cal
15 Rower over Burpees
6 Bar Mu

Dippipito renkailla

3 x 20 sek yläasennossa, 1 min lepo
3 x 20 sek ala-asennossa, 1 min lepo

Team of two (I go you go )

For max Reps in 24’:

0:00-3:00 Max HandStand Push Up
3:00-4:00 Rest
4:00-7:00 Max Double Unders
7:00-8:00 Rest
8:00-11:00 Max Alt Dumbbell Snatch 22,5/15
11:00-12:00 Rest

Repeat