Wu: 10'min

5 Cal ski
10 Push-ups
10 Hollow rocks
10 Arch rocks

5 Dl
5 Hang cleans pulls
5 Muscle cleans
5 Front squats

Open 14.4 AMRAP 18'min (Modified for pairs)

Complete as many rounds and repetitions as possible in pairs sharing the reps.

Treenaaja ______________________________ Kuntoilija

60 Cal row ______________________________ 50 Cal row
50 T2B __________________________________ 40 K2E
40 Wall-ball shots 20/14lbs _____________ 30 Wall-ball shots
30 Cleans 61/43kg ______________________ 20 cleans, 45/30kg
20 Bar muscle-ups ______________________ 20 C2B

WU: 12'min

30"s Ski
10m Bear crawl
10 Scap push up
10 Ring rows
10 KBS
20 Alternating scorpion kicks
30"s Bike

8'min Practice: Legless Rope climb / Rope climb

8'min: To set weight at Bench press

EMOM 16'min

A) 10 DB bench press HAP

B) 1 Legless rope climb / 1 Rope climb or Modified

C) 30"s Ski @moderate pace

D) Rest

2 Round 3'min AMRAP and 2'min rest between (Total time 28'min)

Treenaaja __________________________ Kuntoilija

A) ___________________________________ A)
12/10 Cal Bike ______________________ 12/10 Cal Bike
10 Heavy Slam balls 40/30lbs _______ 10 Slam balls HAP

Rest

B) ___________________________________ B)
10 Push presses 50/35kg ___________ 10 Push presses HAP
10 Burpees jump over barbell ______ 10 Burpees step overs barbell

Rest

C) ___________________________________ C)
12/10 Cal Run _______________________ 12/10 Cal Run
10 Dual DB Box step overs HAP _____ 10 Dual DB Box step overs HAP

Rest Rest

35'min AMRAP

Treenaaja _______________________________ Kuntoilija

300m Run _______________________________ 200m Run
5 Dual DB Thrusters 15/22.5kg __________ 5 Dual DB thrusters HAP
5 Burpee over DB ________________________ 5 Burpee over DB

1'min Rest

300m Row ____________________________________ 200m Row
1 Leg less Rope climb / 2 Rope climb _________ 1 Rope climb / 2 Decline
10+10 Single KB front rack lunges 16/24kg ___ 10+10 Single KB front rack lunges HAP

90"s Rest

300m Ski ______________________________________ 150m Ski
4 Bar muscle-ups _____________________________ 4 Pull-ups
5-10 Push-up __________________________________ 5-10 Knee push-up

2'min Rest

A1. Bench press 6 reps x 2 sets, RPE 8-10
A2. DB Incline Bench press 14-16 reps x 2 sets, 30sec rest after A1.

B1. Hip thrust 7 reps x 2 sets, RPE 8-10
B2. DB walking lunges 12-16 reps x 2 sets

C1. Weighted back extensions + hold 6 reps, RPE 6-8 + 10 sec hold x 2 sets
C2. Banded row 16 reps x 2 sets, RPE 6-8

D1-Extra. Banded pullover 15-25 reps, RPE 8-9, 2sets 5 reps with 5sec rest

WU: 10'

30"s Bike

10 Lunges twists
10+10 World greatest stretching
10 Scorpion kicks
10 Good mornings (20/15kg barbell)
10 Back squats (20/15kg barbell)
10+10 Box step ups (Keep feet on box top)

PARTNER WARM UP: 15'min
1 set each
P1 – 250/200-m row
P2 – 10 Samson lunges + 10 scorpions

1 set each
P1 – 250/200-m row
P2 – 10 lateral lunges + 10 scap pulls

1 set each
P1 – 250/200-m Row
P2 – 10 air squats + 10 kip swings

Then....
12’min Skills & specific

Hang squat clean
Pull-ups/Butterfly or Kipping

2 AMRAP 9'min 3'min rest between: (A+B)

A)
15/12 Cal Row
10 Bench presses @40-50%
8+8 One leg V-ups

3' Rest

B)
80 Single unders
10 Deadlifts @40-50%
8 Pull-ups