AMRAP 25min

200m run
20 air squats
15 sit ups
10 push ups
5 burpees

5 rounds
10 backsquats
20cal bike standing

5 rounds

8 douple dumppel frontsquats
12 sumosquats
20 air squats

Kevyt lenkki / Ulkoilu

From 0-8 min do
50 squat
40 sit up
30 push up
20 burpees

From 8-14 min do it again

From 14-18 min do it a third time

Fail to teach the timer the you are timecapped, but start next round, else you rest until next round starts

A.
Backsquat
20-15-10-5

B.
10-8-6-4-2 Frontsquat (barbell from ground)
35 DU’s btw sets

C.
3 Sets:
2x
20 Cal Bike-erg (Echo,echo,Air-runner)
20m DB Walking lunges
2min rest btw sets

D.
3x
2min ON / 2min Off
40 jumping lunges
Amrap DU

E.
Tabata:
Flutter kicks / Toe touches

4x3 @68%

Clean pulls
4x4 @67.5%

For time
5 10 15 20
Dumbell clean and jerk
Burpees
Devil press
Box step up
Dumbell 24 kg

Deadlift 4 x 1
90% 1 RM

3 RFQ
10 DB split squats R 25kg's
10 DB split squats L 25kg's
25m OH sg DB Carry R 25kg
25m OH sg DB Carry L 25kg
15 Ring rows