4 rounds :
- 40 Air Squats
- 30 Push ups
- 200m Run
With vest 9kg

Back squat 3 RM, then 3 sets with 80% (choose reps)

AMRAP 12'

5 Cal bike
10 burpees to target
15 pushups
20 jump to plate

Amrap 30'
50 Push Ups
50 Kb Swing (16)
50 Air Squat
40 Knees to Elbow
40 Russian Twist
40 WB shots (6)
30 HSPU
30 Goblet step up
30 1 arm db overhead squat (10)

AMRAP 24'
8 Muscle up
16 Pistols squat
24 Pull ups
32 Box jumps

AMRAP 12'
8 Hang Squat Snatch (50/35)
16 lateral burpees over bar
32 Double under (64 SU)

RX
10 rounds for time of:
8 ground-to-overheads 43/30kg
10 bar-facing burpees

Time cap: 15 min

SCALED
10 rounds for time of:
8 ground-to-overheads 30/20kg
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 min

10 Min amrap

• 2 Strict HSPU
• 10 Deadlifts 80/60

Score is total reps

2 rounds of
10 Box Step Over 2x22,5kg/15kg
8 Thruster 2x22,5kg/15kg
6 sHSPU
4 Power Snatch @60/40kg
Then 3' rest after the end of the 2sd round.

Repeat it 3 times

Kyykky "nousu aloitusrautaan"
Kyykky 3x70%, 3x75% 3x80%, 3x60% (prossat aloitusraudasta)