AMReps 5 mins: Ring Muscle-ups
pick the hardest scale, if you get over 30reps with the scale, it was too easy....
option 1

option 2

option 3

AMRAP 15 mins
8 DBL Dumbbell Box Step Overs
10m Sled pull @ small sled, ahafa
8 dbl Dumbbell Hang Clean & Jerks
@22.5/15

3 min bike erg
3 rnds of
20s. hs hold
10 air squat
5 db sots press e/s
3 box jumps

---

Overhead Squat
5x every 2:30
3 at 60% 1RM

With partner 100-80-60-40-20 reps for time:

Row calories
Burpees
Bike calories

Split workload evenly!

Penkki 5x8x70%

Kulmasoutu 5x10
-penkin vastaliike

Ojentajat käsipainoilla 5x12-20

3 rounds in group of 3 (share reps as you wish unless syncro):

60 kcal row/bike
60 sit-ups
60 DB snatch
20 syncro air squats
120 DU/SU
30 box jump-over
6 rope climbs

10 min AMRAP
2 deadlifts 150kg/110kg
5 bar Mus
5 HSPUs

EMOM x36 (4 rounds):
1) 200m Run
2) 7 Power Clean
3) rest
4) 200m Run
5) 7 Jerk
6) rest
7) 200m Run
8) 7 C&J
9) rest

Overall RPE 3, heavy breathing
but should be able to hold on a
short conversation.
Target: <50sec run, barbell work
unbroken. Tailor the loading to
hit the target.

Loadings:
Rxd: 60/40kg
Masters: 50/35kg
Tailored: 40/30kg

Tailoring Options:
Decrease the loading.
200m Run→ decrease the
distance to 150 or 100m
Run→ use a machine (around
50sec work)

3 rounds:
300m Skillmill Run
10 Burpee Box Jumps 60/50cm
40m DB Farmers Carry 40/30kg

Rest 5min

5 rounds:
25/20cal Row
12 DB Bench Presses 30-35/20-25kg (choose a weight you can go UB, or max 2sets)
30m Skillmill Sledge Push (10/9)

For time:
2000m row
50 Thrusters (95/65 lb)
30 BMU