AMRAP 7 min:
- 25 DU.
- 20 Chest to bar pull ups.
- 15 OH squat (20/10 Kgs bumper)

2 min rest.

AMRAP 5 min:
1-2-3-4-5-6-7-8-9......
- Box Jumps (24"/20").
- Wall Ball shots (9/6 kgs).
- Toes to rings/bar.

7 sets of:
- Power Clean.
- Front Squat.
- Push Press.
- Back Squat.
- Back Push Press.
--- 60/40 Kgs.

5 RFT @60/40 kgs:
- 5 Deadlift.
- 3 Full Clean.
- 3 Split Jerk.
- 5 Back Squat.
- 250 m run.

For Time:
200m run
20 pull ups
35 box jumps
20 double unders
25 ring dips
20 knee to elbow
30 KB swings
30 sit ups
20 hang cleans
25 good mornings
30 wall balls

Planks to finish

20' #AMRAP of:

• 10 push-ups
• 20 squats
• 30 sit-ups

Box Squat 1RM

100-80-60-40-20 reps + 50m run for time of:

• box jump (40 cm)
• air squat
• rope jump

For Time:

4 rounds of

200m run
10xBurpee
20xPush up
30xSit up
40xAir Squat

Finish with 200m run

Joka alkava minuutti, niin pitkään kuin pystyt:

3 Power Clean 65/42,5kg
3 Front Squat 65/42,5kg
3 Jerk 65/42,5kg

"Walsh"
4 Rounds of:
22 Burpee-Pullups
22 Back Squats 80/60kg
Run 200m with a 20/15kg plate OVERHEAD