8 x 3 AMRAP, Alternating, Rest 1 minutes Btw. exercises

A)

21 box step overs

15 over head squat 40/30kg

B)

12 pull ups

9 push ups

Allways start over

Push press 1RM

12min alkavalla minuutilla, kohtuullinen paino

1. 3 raaka tempaus
2. 3 valakyykky

45min AMRAP
In pairs:
Row 750m
Rest as long as your partner rows/ as long as your row lasted

Front Squat from the floor
Every 2 minutes x 5
5 reps front squat from the floor @~70% 1 RM clean

4 rounds AMRAP

30 sec work 30 sec rest

*Max reps seated DB shoulder presses, you choose the weight
*Max reps V-ups
*Max reps deficit push ups
*Max reps russian twist with a med ball (20/16)

5 sets: 7 Front Squat + 13 Back Squat. No rack, jerk the bar to shoulders after front squats. Go as heavy as possible.

4-4-4-4 V1
-every 3 minutes
-sama paino joka sarjaan

WinterGames,

Amrap 26

100 medball deadlift 9/6kg
26 push ups
26 pistols, alternating
26 KB snatch, alternating
100 Single Unders
26 burpees
26 sit ups
26 Wallball 9/6kg

Back Squat Ladder (5/7)

3 rounds with reps: 5-4-3

Round 1: RPE 3-4 (4-6 reps in the tank)
Round 2: RPE 4+ (2-4 reps in the tank)
Round 3: RPE 4-5 (1-3 reps in the tank)

One round is sets of 5, 4 and 3 performed at same loading. Rest only 1-2min between sets. Add loading to next round. 2-3min rest between rounds.