5x3
A.1) Muscle snatch
A.2) Drop snatch
A.3) Tall snatch
A.4) Tall jerk
A.5) Split jerk

20min amrap
5 DL
5 Hang power clean
5 Front squat
5 Push press
5 Back squat

For sweat:
800m run
50 cal bike erg
800m run
50 cal ski erg
800m run
50 cal Echo bike
800m run
50 cal bike erg
800m run
50 cal ski erg

5x4 leuanveto

4min AMRAP
12 alt v-ups
20 mountain climber

AMRAP:
15 box jumps
15 American swing
15 abmat sit-up
15 burpees
50m suitcase carry
15 db snatch

for 3 intervals as follows:

2:00min work
2:00min rest
4:00min work
2:00min rest
8:00min work

start intervals always from the same movement

6-6-4-4

3 rounds for time:

• Accumulate 2min in handstand hold (split as needed)
• Row 15n calories (n = the # of parts you split hsh into)

2:00 on 2:00 off
3 rounds

25m weighted lunge walk
25m sledge push
12 goblet squat
assault bike rest of the time

ACCESSORY

3 rounds:
10-15 ring push ups
15 db lateral raises
- 1min rest between rounds

• kässäripunnerruksiin apuliikkeitä 😊

INTERVALS
- 6 rounds of 4min ON, 2min OFF (alt. A&B)

A)
10 db front squat @2x22.5kg
10 db push press @2x22.5kg
15 burpee over db
Amrap cal ski

B)
15 t2b
15 box jump over @60cm
10 wall ball @9kg
Amrap cal row

• kolme kertaa molemmat setit läpi vuorotellen
• koita pitää kalorit suht samassa joka kierros