15 min AMRAP
All sets must go unbroken

12 db front rack walking lunges 2x22.5/15kg
9 box jump over
6 t2b
12 wallball 10/8kg
9 db snatch 22.5/15kg
6 burpee

5-minute AMRAP of

• 30 double-unders
• 20 jumping lunges
• 10 pull-ups

Rest 5 minutes

Then, repeat the 5-minute AMRAP of

• 30 double-unders
• 20 jumping lunges
• 10 pull-ups

Share your at-home modifications and rounds completed in each AMRAP in comments.

Ylöstyönnön ja etukyykyn harjoittelua

Warm up
Bike or Row
0:30 seconds easy pace
0:30 seconds moderate pace
X3

Into 2 rounds
10 goblet squats
10 KBS

Strength
Front squats
E2MOM x 6
8 reps
Try to increase weight from last week. Aim for 2-3 weight increases throughout EMOM

Emom8
2xsnatch

For time
Buy in
10 strict pull up
5 rft
10 thrusters 42.5kg
10 ttb
10 sumo deadlift high pull
10 box jump over
Cash out
10 strict pull up

3 rft
50 double under
15 hspu
10 power snatch 50kg

• 2min.: Row/Bike

• 1 rnd:
  5+5 Spider lunge + twist
  5+5 Up & down dog
  5+5 Scale w/ stretch

• 1min.: Row/Bike

• 2 rds:
  6 Back squat
  6 Good morning
  6 Reverse lunge

• Mobility...

5 supersets:
10 Pull-ups
20 HS Walking Steps, against the wall
- 2min Rest btw sets

Vinopenkki käsipainoilla 5x20-30

Kyykky 3x10x50%

Takaolkapää-soutu 3x30

Ojentajat kumpparillä yhdellä kädellä 5x15 / käsi

SitUps 50 toistoa AFAP