AMRAP 15
10 db snatch @22/14kg
5 burpee over db
13/10 cal bike/row

rest 4min

AMRAP 15
10 wall ball @9/6kg
5 burpee deadlift @2x20/14kg (kuulat)
13/10cal bike/row

40 - 60 minute Bike, Run or Row

3 rounds:
15/12cal Ski
10/8cal AB
10 Burpees
90-120sec Rest
- Send it hard

40 - 60 minutes Row, Bike Or Run

2 min ON, 30s. OFF (with a pair)

2 ROUNDS:
1. sled push (split anyhow)
2. echo bike (both working at the same time)
3. DB hang C&J (2 DB) (split anyhow)
4. Sandbag/ D-ball over shoulder (split anyhow)
5. Burpee box jump (split anyhow)
6. Partner wall ball

5min Bike/Row/Ski/Run

Then 2-3 rounds:
10 Broad jumps
5 OHS with barbell/pvc (slow
tempo)
10 Behind the neck press
5 High box jumps (explosive!)
15-30sec Handstand hold

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Squat flow with plate

5 rounds

2min row
2min 10-20 wallball

2min bike
2min 10-20 kbs

2min ski
2min 10-20 db snatch

1x 72kg
1x76kg

EMOM 9 (3 rounds)
1) 45sec. Shuttle run
2) 8 DB Snatch + 8 DB Goblet
squat
3) 20sec hollow hold + 20sec
arch hold

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2 Rounds of gymnastics
shoulder flow

A: Snatch pull+ hang power snatch + squat Snatch 4x3
B: Power clean + double squat clean 3x3
C: Double split jerk from rack up to heavy