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3min AMRAP
ME HSPU

2min rest

3min AMRAP
ME Push-ups

2min rest

3min AMRAP
ME Object facing burpees

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WARM-UP:

3-4min rope jump
*every 30sec do 3 burpees before continuing rope jumping

then,

2rounds

20-30sec Handstand hold
10/10 Chest stretch
10/10 Hip complex

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Amrap 30'
1' cal row
1' cal bike erg
1' burpees

For Total Load:
5 Sets of 4

For time:

• Row 500 meters
• 30 bodyweight bench presses
• Row 1,000 meters
• 20 bodyweight bench presses
• Row 2,000 meters
• 10 bodyweight bench presses

4x4 hevi nelonen ja sit 80-90% 3 sarjaa

Partner wod

Amrap 8 mins
4 double KB Snatch @20/12kg
6 Push up on KBs
8 double Kb reverse lunge ( 4/4)
one person completes a full round then change!

REST 2 mins

AMRAP 8 mins
4 strict pull up ( sc.: heavy ring row 8 reps )
6 target burpee
8 single KB sit up (partner assisted/anchored feet )
one person completes a full round then change!

REST 2 mins

AMRAP 8 mins
4 KB thruster@2x20/12kg
6 KB push press
8 KB push jerk
goal : unbroken sets
one person completes a full round then change!

strength

Squat

10 sets of 5 reps
Working weight should be 60% 1RM or 6/7 RPE
Same weight across all sets
60 sec rest

Accessory

3 sets
12 tempo skier squats
6/6 tempo bulgarian split squats (weight offset on opposite side)

workout

10 rounds (not for time)

3 heavy thrusters
6 supine rows
6/6 side pank rotations

pump

3 sets
Max rep KB leg extension right
Max rep KB leg extension left
*no rest between legs or sets

2 sets of:
5-10 HS Kick-ups To a Wall
- Rest as needed btw sets
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3 sets of:
5 Free HS Kick-ups
- Rest as needed btw sets
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3 sets of:
5 1m HS Walk to a Wall
- Rest as needed btw sets
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3 sets of:
10 HS Walking Steps Against The Wall (1=1)
- Elbow taps if possible

AMRAP 15'
ASCENDING BY 1 REP EVERY ROUND OF:
OVERHEAD SQUAT 50/35 40/20
HSPU OR PIKE PUSH-UPS

For time
800m run
25 thrusters 42.5kg
25 ctb
800m run
25 ohs 42.5kg
25 ttb
800m run
25 Front squat
25 pull up