Alternate between
1. 6/6 straight leg deadlift kb
2. 1-3 Rope Climbs

Tanko tai kevyt paino, 30-40 % max

3 x

5 x raakarinnalleveto maasta + 5 x etukyykky + 5 x raakatyöntö

2 -3 min lepo välissä

Alternate for 30 Mins ( 6 intervals)

3 Min AMRAP
A. 18 Wall Ball + 10 Power Clean 50/35kg

2 Min Rest

3 Min AMRAP
B. 15 T2B + 15 Burpees

2 Min Rest

Post total reps for A and total reps for B.

AMRAP 4 of:
12 Ball slams 9/6kg
6 Box jumps

Rest 3 minutes

AMRAP 4 of:
12 KB Swings 24/16kg
6 V-Ups

3 minutes

AMRAP 4 of:
12 Jump Lunges
6 HR Push Ups

total time 18 min.

10 Hollow Rock,
10+10 KB Lateral Flexion,
10 Superman Rock

1) 5-15 Pull-Up
2) 15-20 Wallball

Laji 1.: (00:00-06:00)

AMRAP 6min:
30 DU's
9 C2B

Laji 2.: (06:00-12:00)

Thruster 3 RM

Laji 3.: (15:00-23:00)

AMRAP 8min:
15 Wallball
20 Snatch (40/25kg)
20 Wallball
15 Snatch (55/35kg)
25 Wallball
AMRAP Snatch (70/45kg)

For time
60 Walking Lunges
50 Wall Balls 9/6kg
40 Toes to Bar
30 Power Clean 60/40kg
20 Chest to Bar Pull Ups
10 Handstand Push Ups

HSPU can be subbed with 4 wall climbs and scaled with using ab-mats or heavy push press with DB/KB.

2, 5, 8, 11min AMRAP, 2min rest between sets:
10 Push-Up,
20 Box over Jump,
30 KBS,
40 Sit-Up,
50 Hang Power Clean (40/25kg),
60 Burpee,
70 DU

deadlift x 2 (90% 1RM)
rest 30 sec
vertical jump x 3
Rest 3'
6 rounds