4 intervals

1) 6-minute AMRAP
2 – 4 – 6 – 8 – 10 – 12 etc.
Pistols, alternating
Handstand push up
KB/DB Swing

Rest 3-minutes

2) 6-minute AMRAP
2 – 4 – 6 – 8 – 10 – 12 etc.
Burpees
DB Push press
DB Squat

Rest 3-minutes before 1)

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

WRK(15)
On the 1:30 x10
15 air squats or goblet(choose weight)
30 jump rope or double unders

Finisher
50 double crunch
1:00 samson stretch

Front Squats & Back Squats

3 sets of

4 front squats followed by 6 back squats
@70-80% from front squat 1rm

*Start with 4 front squast than quick re-rack into back squats.
Rest 2-3 minutes between sets.

AMRAP 20:

200m Run
7 Double Dumbbell Power Clean and Jerks
40 Double-Unders

EMOM 10'
a) 6 Back squat
b) 2 Front squat

Run and squat

8 rounds for time:
200 m run
10 Globet squats

Max out: push-ups

2 x 1 min Max reps push-ups

-rest 2 minutes btw_

Buy in 2500 m bike
21 15 9 15 21
Deadlift 80kg
Ring dip
Cash out 2500m bike

Shoulder Press tekniikkaa 5x3 kontrolloitua 70-85% maksimista