AMRAP40 With parter:
300m juoksu
50 ilmakyykky, syncro
50 punnerrus, jaettu
300m
50 askelkyykky, Syncro
50 burbee, jaettu

AM: 50 min
2 min run/1 min walk
6.9 km
HR 126/152
7.16 min/km

PM: 120 min
Warm up for 15 min

1.MU
- Drills
- MU 8x1 + 1x2
- MU x 10

2.BCTB
- Bfly x 25
- BCTB x 20 (singles)

3.Gymnastics capacity
4 rounds: 5 min on/1 min off:
25 Cal Ski > bike
AMRAP remaining time:
3 Bar muscle ups
12 DB Snatches 30 lbs
30 Double unders
- Reps: 1 rnd + 6 reps, 1 rnd + 13 reps, 1 rnd + 13 reps, 1 rnd + 21 reps

4.Strength accessory
- Not done

Squat clean 3x1 @70-85%

1.) GHD sit ups: 10-15
2.) Plank hold: 30-45s.

Deadlift 10rm

For time:
2min work/1min rest

Row 20cal
Tank push 5x20m
Row 20cal
Devils press 10 (2×20kg)
Row 20cal
Thruster 15 (50kg)
Row 20cal
Wall ball 20 (10kg)
Row 20cal
Weighted box over 25 (2x20kg)
Row 20 cal

For Time [35 Minute Cap]: 

200 Meter Run

20 Double Unders

2 Power Snatches 35/25kg

Rest 1 Minute


400 Meter Run

40 Double Unders

4 Power Snatches 35/25kg

Rest 1 Minute

600 Meter Run
60 Double Unders

6 Power Snatches 35/25kg

Rest 1 Minute

800 Meter Run
80 Double Unders

8 Power Snatches 35/25kg

Rest 1 Minute

1,000 Meter Run
100 Double Unders

10 Power Snatches 35/25kg

*Score = Time it takes to complete the workout

3 sets of 10 reps

Penkki 1max (maksimitesti)

Penkki käsipainoilla 3x6-10

Pystysoutu käsipainoilla 3x15-25

Leuat, kapea ote 4x8

Shoulder press 1x93% + 4x4x85%