A,
EMOM
7 burpees
Max Reps Single Arm DB Push Press
*Workout is done after completing 100 total Single Arm DB Push-Press (50 each)

B,
"Frelen"
For time:
21 Thrusters with plate @20/15kg
21 Kettle bell USA swing @ 24kg/16kg
21 Pull-ups
Run 400 meters
15 Thrusters
15 Kettle bell USA swing @ 24kg/16kg
15 Pull-ups
Run 400 meters
9 Thrusters
9 Kettle bell USA swing @ 24kg/16kg
9 Pull-ups
Run 400 meters

Timecap: 20 mins

5 Rounds

• 500m bike
• 500m run
• 500m bike
• 2 min pause

Score is total time, not counting the pause

2 rounds for time

500m Run
12 Deadlift 90kg
30 sit ups
15 pull ups
10 box jumps

For Time

3-6-9-12-15-18 of
wall balls 6kg
kb swing 16kg
wall climb

after every round: 200m run with medball

5rft
20 airsquats
15 bj step down
10 pushups
5 t2b

EILINEN tai

esim.
- matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

5x 4 mins , 1 min REST
AMRAP
8 DB snatch (4/4) @22,5/15kg
8 Box jump over
8 DB Cl & Jerk (4/4)
8 Push up
Goal: 3+ rounds each intervall

Power Snatches 5-5-3-3-3-1-1-1

Power Cleans 5-5-3-3-3-1-1-1

3 rounds
10/8 cal bike or row
8 box step ups
8 passthroughs

Backrack barbell box step ups
E2MOM x 5
10-8-6-4-2

*increase in weight each round by 5-10# should be a heavy 2 rep at the end.