For max reps
8 minute time cap
20x Push press (20/15kg)
20x Push press (25/20kg)
20x Push press (30/25kg)
Max reps thruster (35/30kg)

Coree ja räjähtäviä hyppyjä boxille.
Fiiliksen mukaan.

The devil 60 min time Gap

Grab a partner and do (you go i go)
Both athletes Do 100reps

100 thrusters
100 box jumps
100 deadlifts
100 dumbell pushpress
If your team finishes before time gap, Rest of time buy in 500 du(scale to singles)

Have fun and remember to scale if needed

3 rounds for quality
21 GHD sit up
2 rope climb
15 GHD back extension
2 rope climb
90 s double kb front rack carry (2x16kg)

Squat snatch 5x2
Snatch pull 4x3
Front squat 5x5

For time:
50 Wall balls@9/6kg
40 Lateral burpees
30 Pull ups
20 HSPU
10 STOH@60/40kg

4 rounds: 2' on/ 2' off
100 DU
AMRAP Power clean@60/40kg

AMRAP 5

row 15/12 cal
5 Rower over burpees

For time

21 pull ups
21 GHD Sit ups
15 C2B
15 Weighted sit ups
9 Bar Mu
9 TTB

Tempaus 5x2@75%

Rinnallavedon aloitusasennolla mave + rive taskuilta + rive

(1+1+1)x5x70%

Puolesta reidestä tempaus veto 5x3x100%

Takakyykky 1x3x75%, 1x80%, 1x3x75%, 1x83%, 1x3x75%, 1x85%

Voimatempaus 5 x 3, keskiraskas

AMRAP 30 min with a partner:
100 Calorie Row or Bike or Ski
100 Kipping Pull-ups
100 Burpees
100 Toes to Bar

Goal: 1+ rounds

One person works - split evenly.
Rx+: Chest to Bar Pull-ups