21-18-15-12-9
Wall ball
Pullups
Skierg cal
*
*250 meters row after each set

20 min amrap

• 20 cal assault bike
• 1 legless ropeclimb

Times to beat

Beginner athlete: 4 rounds and 19reps
Average athlete: 7 rounds and 7reps
Advanced athlete: 9 rounds and 16reps
Elite athlete: 12 rounds and 4reps
Regional athlete: 13 rounds and 4reps

For time:

2-minute handstand hold
Row 500 m
2-minute plank hold
Row 500 m
2-minute support on rings
Row 500 m

Takakyykky (tempo)

6 x 3

5 sek alas, 2 sek ylös

Warm up(8)
3rds
20 heels to rear
20 plyo
20 mclimbers

Mobility(5)
1:00 min bf stretch
:30 sh distraction

Fittrain Intervals(16)
:20 work :20 sec plank :20 rest
rope slams
airdyne
upright row
shuttle runs

Opt(12)
5x5 hollow rock
12:00 min run

Finisher
30 w-raise
100 flutters-2ct
1:00 min samson

Find your 1RM of the day

8 Rounds :
7 Power Cleans (50 Kg)
22 Double-Unders
18 Burpees
Then ,
2056 meter Med Ball Run (9/6kg)

3 rounds for time :
- 20 Walking Lunges 20 Kg
- 10 Burpees
- 20 Push up

Buy in : 100 Double Under

21-15-9
- Pull up
- Med Ball Clean (9 Kg)
- Sit Up

Buy Out : 100 Double Under

15-10-5-10-15 Reps
Shoulder to overhead 35 kg
Back Squat 35 kg
Burpees over the bar