12min

7 pallonisku
14 bulgarialainen kyykky lisäpainolla
21 käsipainotempaus riipusta

AMRAP 6 (Full rounds + reps)

10 Deadlift 80/60kg
10 Box Jumps 24/20"

Box Squat
5 x 5. Rest 2:00
- 3 warm-up sets, 5 work sets at the same weight
- Parallel or slightly deeper box

AMRAP 8 (REPS)

Work :45 / Rest :15

30 Push Ups
30 Air Squats
30 American Swings 24/16kg
50 Single Unders

5x8 AHAP
Work together in 2/3. Floor press if needed.

Find your back squat 3 RM of the day

For time:

30-20-10
hang power clean 50/35kg
10-20-30
wallball 20/14lb

3 sets
2 rounds of:
15/12 Calorie Row, Assault, Bike erg or ski
12-16 Dumbbell Snatch (22,5/15kg) or 24/16kg kb
8-12 Toes to bar / knees to elbows
Alt time one full set (2rounds) and then change.
Both will do total 6 rounds.
Score is total time of workout.
You can mark your own times on comments.

EMOM 5

4 x Tall Jerk, barbell

YGIG

4 x 1250m

@ -5sec 500m split time

Score: avg split time