For time

30 cal row
30 box jump
30 pull ups
20 cal row
20 box over jumps
20 pull ups
10 cal row
10 box over burpees
10 pull ups

2 rounds for time
40 kb goblet squat 20kg
10 burbees
40 abmat sit ups
10 dips
40 ohs 20kg
10 burbees
40 abmat sit ups
10 dips

Raakatempaus
5x2@70%

Raakarive + raaka työntö

5x(2+1)@70%

VAPU

5x3@70%

• 3-3-3-3 of:
Push Press 3 @ 9 RPE (-10%) (Load Drop)

80% 1RM 3 reps
85% 1RM 3 reps
85-90% 1RM 3 reps
75-80% 1RM 3 reps

What you did?

Amrap for 18 min.

Max reps kb swing @32kg/24kg
Every time you drop the weight:
Run 400m
10x Box jumps @70/60cm

Your score is total reps of kb swings.

10!
Wide strict pull ups
Strict Hspu
No strict hspu yet? Then do them kipping.

4 R FQ, cap 15 min

5-10 Box HSPU
50 SU
3-10 False-grip ring pullups

14 min EMOM

*every odd min 6 x snatch grip deadlift, you choose the weight
*every even min 12 wallball, 8/14 lbs

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toe to Bar 7 reps