Amrap 12

• 12 Cals rowed
• 12 SDHP 40kg
• 12 HSPU
• 12 GHD Situps

Front Squat, heavy 2

8 rds:
1. Bike erg (13-16 cal)
2. Burpee (12-16)
3. Bike erg (13-16cal)
4. DB-snatch (12-16)

1min max reps of Back Squat (45kg)
In 1min execute as many reps as possible of back squat with 45kg barbell.
This is part of the application process for firefighters (in Finland)
Minimum to pass: 23 reps/60sec
+0,125 points: 30 reps/60sec
+0,25 points: 34 reps/60sec

Find your 10 RM in shoulderpress

10 min belt walk
Stretch
2 tabata : lunges, plank hold
5 min squats
5 min burpees
5 min bike
Stretch

Reps: 3-6-9-12-15-12-9-6-3

• Clean and Jerk (135/95) *Burpees
  *Elbows to knees *Cals Assault Bike

3 rounds of:

• 2 minutes of rope climbs
• 2 minutes of Turkish get-ups
• Rest 2 minutes

Men 15-ft. rope, 50-lb. dumbbell
Women 15-ft. rope, 35-lb. dumbbell

Chipper FT, cap 17 min

100 DU
30 HSPU
40 CTB
50 DB Snatch 22,5/15 kg - Partner in DL hold 120/85 kg
40 Syncro bar-over-burpees
30 Synchro thrusters 45/30 kg
100 DU

AMRAP 8 min, IGYG, 1r

8 WB 12/9 kg
6 TTB
4 Burpee box overs