3 rounds
10/8 cal bike or row
10 push ups
10 PVC pass throughs

Strength
Push press
E2MOM x 6
8 reps

• Increasing weight from last week.

AMRAP 25'
400 MT RUN
5 BURPEES OVER THE KB
10 ALT KB SNATCH 24/16 16/12
15 DU OR 30 SU

AMRAP 10 Ascending ladder
- strict pullups
- strict T2B
- strict ring dips

1-1-1-2-2-2...

E8MOM x 3
Each round FT

16 Alt. Hang DB Squat Clean @25kg
16 DB Facing Burpee
12 Alt. Hang DB Squat Clean
12 DB Facing Burpee
8 Alt. Hang DB Squat Clean
8 DB Facing Burpee

FOR TIME T.C 20'
6 ROUND OF:
20 THRUSTER 40/30 30/20
10 PULL-UPS

A.
Backsquat
20-15-10-5

B.
10-8-6-4-2 Frontsquat (barbell from ground)
35 DU’s btw sets

C.
3 Sets:
2x
20 Cal Bike-erg (Echo,echo,Air-runner)
20m DB Walking lunges
2min rest btw sets

D.
3x
2min ON / 2min Off
40 jumping lunges
Amrap DU

E.
Tabata:
Flutter kicks / Toe touches

Snatch heavy 2rep
+
Open 16.3
7min amrap
10 Power snatch 35/25kg
3 Bar MU

10-9-8-7-6-5-4-3-2-1 reps for time of

• Body-weight power cleans
• Strict handstand push-ups

Post time in comments.

Work 2min. / Rest 2min.:

50 Devil’s Press (2x22.5/15kg)

• Start every 2min. work with a Row or Bike 12/9 cal (Buy in) And then... Max Devil’s Press

(Max 6 rounds)

• Ohjeistus:
• Suorita 50 Devils pressiä mahdollisimman nopeasti.
• Joko tempauksella tai rinnalleveto + työntö.
• Työskentele aina 2min. ja lepää 2min.
• Jokainen 2min. alkaa aina 12/9 cal (Buy in) soudulla/pyörällä, jonka jälkeen loppu aika tehdään Devils pressejä.
• Tulos on kokonaisaika, kun 50 toistoa tulee täyteen tai toistomääriä, mikäli ei ehdi loppuun saakka.
• Suorita maksimissaan 6 kierrosta.
• Skaalaa tarvittaessa kuromat/toistot.

1min. Row/Bike (Easy)

2 rds:
9-12 Air squats
5-7 Push ups

45s. Row/Bike (Moderate)

2 rds:
3 DB deadlift
3 DB Hang Power clean
3 Press/Jerk

30s. Row/Bike (Hard)

1-2 rds:
3-5 Devils press

Mobility...
(btw warm up sets)