5 rounds for time:
75 DU
50 Mountain climbers (2=1)
25 Lunge steps w/ one DB 20/15kg
- Voit pitää käsipainoa miten ja missä haluat.

20min AMRARP

5 x Deadlift 70/50kg
5 x Hang power clean 70/50kg
5 x Front squat 70/50kg
5 x Push press 70/50kg
5 x Back squat 70/50kg

Go heavy!

1x10@60%
1x10@65%
1x8@70%
1x8@75%

Back squat as a supporting move
1x4@60%
1x4@65%
2x3@70%

For time
21 15 9
Hang power snatch 40kg
Ttr
Burpees box jump 60cm

Complete as many rounds as possible in 30 minutes of

• 20 dumbbell weighted lunges
• 20 dumbbell shoulder presses
• 200-meter row

Use a pair of dumbbells totaling roughly one-third your body weight.

For calories.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Tabata score is the least number of reps performed in any of the eight intervals.

Row 10 minutes just to do something.

Shoulder press 6x6x75%

3 rounds 45sec on/15sec off
1: Amrap Box step ups
2: Amrap Double kb clean
3: Amrap FLR Burpees
4: Amrap Row for cal
5: Amrap DU

10 Rounds For Time:
200 Meter Run
1 Power Snatch (155/105)
3 Bar Muscle-ups
5 Strict Handstand Push-ups

KILOS
70/48