36min amrap
12 Thrusters @20kg
9 FLR Burpees
30 sec isometric hold
Plank, Wall squat, hand stand hold
Alternate isometric exercise each round

A: Snatch 5x2
B: Back squat 3-3-3
C: Strict pull ups 3xMax

2rounds
3x30sec all out rest 3min
15min rest between rounds

30min amrap
12 Kb Thrusters
9 FLR Burpees
30 sec isometric hold
Plank, Wall squat, hand stand hold
Alternate isometric exercise each round

A1: Bench press 3x5
A2: Bulgarian split squat 3set
B: Hang clean pull 4x2
C: Lat pull down 1xMax

Condy 5’EMOM with a twist

5 Power Clean 50-80% max 1RM
10 Push up
15 Air Squat

Try to push each round between 40-50sec.
You can add rounds by feel.

4 kierrosta.

10m ohs lunges 27,5kg db
10 reps GHD sit ups
20m sled push
10 burpee bjo ( yhtäaikaa)

Muut liikkeet vuorotellen

Practice ring/box dips, then

4 rounds for quality (total 10 min):

A1) In 60s: 4-8 ring dip (strict or kipping)
A2) In 90s: 10-20 HS weight shifts + 20-30 DU

A1+A2 = 1 round

HS weight shift -> wall-facing -> plate step ups w. feet on box -> 20-30s HS hold with shrug
DU -> 10-20 du -> 30-45s practice

50-30-20 reps for time of:

• Thrusters
• Pull-ups

♀ 45 lb. ♂ 65 lb.

A,
Bench Press 1x1

Use the heaviest weight you can for the set.

Find a 1RM for the day.

B,
Incline Dumbbell Press 15-15

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
Close Grip Bench Press 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

D,
Banded Tricep Press Down 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

E,
Curl Grip Barbell Row 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

F,
For time:
Run, 800 m
40 Goblet Squats, 32/24kg
Farmer Carry, 24/16kg, 400 m
40 Goblet Squats, 32/24kg
Run, 800 m

Wear a 9/6kg lb weight vest if you want an extra challenge!

Goal: Sub 20 min

G,
3 rounds for quality of:
10 Lateral Raises, pick load
10 45 Degree Raises, pick load
10 Front Raises, pick load

Rest as needed between rounds.