1.
Core: KB rack hold tabata x 2 set. @2x24/16

2.
Amrap 25 min.
15/12 cal row/bike/ski
20 alt. KB dead snatch@24/16kg
15 Wall Ball@9/6kg
20 Box Jump over@60/50cm
REST 60sec

For time
4 sets of
20 cal row
10 lateral burpees over the erg
20 x
10 lateral burpees over the erg
20 cal row
Rest 2' between sets
X= 1) dumbell snatch 24kg
2) single arm dumbell thrusters 10+10
3) dumbell cej
4)single arm dumbell oh squat 10+10

In 3:00 minutes
18 cal row
18 ttb/ctb
Amrap power clean 70kg
Rest 90" between sets x 6 sets

For time

• 100 tuplanaru
• 21 yleisliike
• 75 tuplanaru
• 15 yleisliike
• 50 tuplanaru
• 9 yleisliike

Time cap 15min

Amrap 8 mins
3-6-9-12...
Dumbell Hang Snatch alt. @22,5/15kg
Box jump@60/50cm

3 mins rest

Amrap 8 mins
3-6-9-12...
T2b
Wall ball@9/6kg

3 mins rest

Amrap 8 mins
3-6-9-12...
Med ball sit up@9/6kg
Single arm DB thruster@22,5/15kg

Snatch & clean and jerk

A) Snatch EMOM 10:
Power snatch + hang power snatch @ 68%

B) Clean and jerk EMOM 10:
2 x (Power clean & jerk) @ 68%

C) Back squat EMOM 10:
2 back squats @ 60%

D) Accessory:
3x
30 Russian twists
20 Slow knee tucks

Bonus:
6 x 10 Banded CTB pull-ups

Reverse hyper, 4 x 15

Sandbag goodmorning, 3 x 12

Superset x 3 rounds

Supinated Grip Barbell Rows x 10
Rest 30s.
Trap 3 Shrugs x 10-10-10
Rest 30s.

• Not too heavy, focus on great quality and range of motion

AMRAP 10

10 Burpees
7 + 7 One Arm DB Push Press
20 Russian Twist
14 Squat w/ DB