Amrap 18
1) devil press 15+15kg
2) dumbell push press
3) reverse lunge
4) du
1 round 1' di rest
2 round 30" di rest
3 round no rest

100 Burpees for time
TC 10min

Bench press amrap@70kg

A: Snatch 8x1
B: Strict pull ups 3xMax
C: Rowing Intervals 40sec on 3min restx6

A:E30S for 10min
C&j x1 @light weight
B: Back squats 3x5
C: strict pull ups 3xMax
D: 20min emom
5x Kb swing

20 Steps wl @15kg
20 Abmat sit-ups
10 Db snatch
10 Deadlift
10 HSPU

Standard version:
For time:
50 synchro box jump overs 60/50 cm
50 shoulder to overhead 50/35 kg
35 toes to bar
40 synchro box jump overs 60/50 cm
40 shoulder to overhead 50/35 kg
25 toes to bar
30 synchro box jump overs 60/50 cm
30 shoulder to overhead 50/35 kg
15 toes to bar

*Standard masters (40+) will use 42,5/30 kg in the shoulder to overhead.

Scaled version:
For time:
50 synchro box step overs 60/50 cm
50 shoulder to overhead 35/25 kg
35 knees above parallel
40 synchro box step overs 60/50 cm
40 shoulder to overhead 35/25 kg
25 knees above parallel
30 synchro box step overs 60/50 cm
30 shoulder to overhead 35/25 kg
15 knees above parallel

*Scaled masters (40+) will use 30/20 kg in the shoulder to overhead.

Synchronized box jump overs and split anyhow on all other movements. Score is time completion or total number of reps completed.

Timecap: 18 min

4x 4 min on 2 min off
cal assault bike
hit same cals every time

5x
10-20 GHD sit up
6-8 Bench press (~70%)
8-12 Bicep curl (~70%)
Rest as needed

1. 40s Soutu/pyörä
2. 10-12 Askellus boksille
3. 6-10 Yhden käden devils press
4. 40s 5/5m Viivajuoksu
5. 20 Russian twist
6. Lepo