A. 7 Min AMRAP;
40 Double Unders
20 Wall Balls
10 STOH 60/40kg

Rest 3 Mins;

B. 7 Min AMRAP;
20/15 Cal Row
15 T2B
15 Front Squats 2x22.5/15 kg DB

Rest 3 Mins;

C. 7 Min AMRAP;
20/15 CAL Bike
2-6 Ring MU

If it's a big class you can start on different AMRAPs. Post total reps combined.

Please count single unders as 40 reps! So if you do 80 singles it's 40. 100 singles would be a good option instead of 40 doubles. Or 30 seconds practice.

40 Min Time Cap. Accumulate as many reps as possible.

1. bar over Burpees
2. power snatch 30/20kg
3. Cal Row
4. Cal Bike

Working 30 seconds on and 30 off, accumulate as many reps as possible.

16min alkavalla 2 minuutilla

1. Soutu/pyörä
2. 20-40 tuplanaruhyppy + 20 venäläinen kahvakuulaheilautus

Set 1 – 70% – 5 Reps
Set 2 – 80% – 5 Reps
Set 3 – 90% – 3 Reps
Set 4 – 90% – 3 Reps
Set 5 – 90% – 3 Reps
Set 6 – 90% – 3 Reps

Set 1 – 70% – 6 Reps
Set 2 – 70% – 6 Reps
Set 3 – 80% – 4 Reps
Set 4 – 80% – 4 Reps
Set 5 – 80% – 4 Reps
Set 6 – 80% – 4 Reps

4x10 hack squat

For quality:

• 3 rope climb
• 5 skin the cat
• 10 hspu
• 15 ring dip
• 20 pull up
• 25 k2e
• 30 box jump
• 35 lying bck extension
• 40 cal row
• 45 hollow rock
• 50 du

Weighted pull up, 5 x 2, 75 %

Teams of Two:

AMRAP 32

100 Thrusters 50/35kg
Row 3K

Split as desired. YGIG

3 rounds
1:00 cardio machine
5 inch worm with push up
10 ring row
5+5 lateral box step ups
then start to build for bench press