AMRAP 30
50 deadlift (30kg)
50 hang power clean
50 back squat
50 bar over burbee

5x77
3x83

30' AMRAP w. partner
Buy in: 100 cal row
Then AMRAP
1/1 rnd Cindy
20 partner wall ball
1/1 rnd Cindy
10/10m burpee bunny hopp
1/1 rnd Cindy
30/30 DU
40 cal row

5 rds
3 min on 1min off

15 wall ball
10 burpee/echo
15 kb swing / 30 du
10 lunge

1. 16 kb russian swing @16kg
2. 12 romanian deadlift @45kg
3. 10+10 1-leg "butt" lift
4. 20 abmat sit-up

For time

• 50 box jumps
• 40-calorie Echo bike
• 30 deadlifts
• 40-calorie Echo bike
• 50 box jumps

♀ 155 lb and a 20-inch box
♂ 225 lb and a 24-inch box

In 15 mins complete:
5 rounds of:
8 Burpee box jump @60/50cm
16 alt. DB Hang Snatch @22,5/15kg
32 Double under/64 single under

Remaining time : max rep alt. Dumbell Turkish Get Up@22,5/15kg

REST 3 mins

In 15 mins complete :
5 rounds of:
8 alt. DB box step up@22,5/15kg @60/50cm
16 incline push up on box
32 air squat

Remaining time : max rep box jump over @60/50cm

AMRAP 20

30 box jump @60/50
25 toes to rings
20 hang power clean @50/35kg
15 bar over burpee

Lepoviikon hengessä tää treeni. Jaa toistot järkevästi ja pidä sykkeet kurissa

30 MIN AMRAP

• 2 Min Erg
• 3 Wall walks

A) EMOM 32-40 (0:45 / 0:15)

1) Echo for calories
2) Row for calories
3) SkiErg for calories
4) Recovery (walk)

*Alota iisimmin ja nosta joka kierros vähä vauhtia