AMRAP 20' "Helen" -
goal: 5+ rounds
You GO, I GO
400m Run (500m Ski or Row/1000m Bike erg)
21 USA Swing @24/16kg
12 Pull up

Rest 3'

AMRAP 10': one person completes a full round unbroken of:
10m Double KB Overhead Carry
20m Double KB Front Rack Carry
30m Farmer's Carry
@2×16/12kg
Goal: 8+ rounds

Rest 2'
Synchronised Tabata Burpee (8×20" on - 10" off)
Goal: 35+ total burpees

10 x 2 min on / 1 min off:
A: 20/17 cal row + amrap burpee over rower
B: 20/17 cal ski + amrap wb
Alternate between A and B, 5 sets of A and 5 sets of B

Build up and do 5 sets for quality

2x hi hang snatch
2x hang snarch
2x snatch

BMU

AMRAP 10
4 bmu
15 cal ski
10 ghd

3 rounds:
2min work/1min rest

2min run (juoksulaite)
1min rest
2min rope climb (voi kokeilla legless)
1min rest
2min box jump overs
1min rest
2min bike
1min rest

• kivaa mukavaa tekemistä

Hip + spine mobility

3rnds for quality
8/8 hip CARs
5/5 frog pos. foot raises
8/8 dead bug

5 rnds:
5/5 windshield vipers (hanging or lying on back)
8/8 KB teapot
10 superman (slow&controlled)

For time

• 20 lateral burpees over the dumbbell
• 20 alternating dumbbell hang clean-to-overheads
• 200-meter row

Ring muscle-ups

AMRAP 2

if you cannot yet do ring muscle-ups, but are close, you can make some attempts today in the 2-minute window OR simply take note that this is something you’ll need to work on.

Run 21,1km

30' AMRAP w. partner

10 man maker (push up + renegade row + cluster) @2x20/12.5kg
20 box jump
40 abmat sit up
80 cal row
40 burpee
20 dbl DB STOH
10 c2b

Goal: 3rnds