Amrap 12’
12 Single DB lunges @22,5/15 kg
12 Single db hang clean&jerk (6/6)
12 alt. V sit up (6/6)

Rest 2’

Amrap 10’
10 wall ball@9/6kg
10 cal machine
10 renegade row (5/5) 2*22,5/15 kg

Rest 2’

Amrap 8’
8 burpee pull up
8 bear hug sandbag squat @45/30
8 shuttle run (1rep=10 meter)

AMRAP 15

20 Weighted Lunges 22,5/15kg
15 Sit-Ups
20 Weighted Box Step-Ups 22,5/15kg
15/11 Calories Bike

ENGINE

20MIN AMRAP (VK)

10-20-30-40 etc.

-Cal Row
-Cal Bike Erg

-Rest 5min-

E8MOM X5:

-15 Cal Ski
-5 SB Over Shoulder @45-50kg
-30m SB Bearhug Carry
-15 Cal Ski

8 rounds for time:

6 deadlift @100/70kg
10/7 cal bike
10-6 toes to bar / knee raises
10/7 cal bike

10 min emom: 3-10 x strict hspu quality work

Bench Press + Weighted Pull-ups
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Perform 5 bench press reps then immediately perform 5 weighted pull-ups for each set.

Pull-up weights in the comments

E3MOM

Deadlift
10-10-10 reps

3+ RIR

A1) Muscle snatch+ tempauksen allemeno 3x2+1
B1) tempaus 4x2

Back squat 10 rm

Hang snatch & snatch 1+1 otm 90s x 10