32 * Thrusters
32 * Deadlifts
32 * Box Jump
32 * Wall Ball
32 * Pull Ups
32 * Front Squats

Rx 50/30
(ball 9/6)

5 sets of 5 reps

Go every 2:30

365 kaloria echo bike aikaa vastaan

3min on 1min off
3min on 1min off
4min on

10 / 7cal Echo bike
5 rounds of DT
(12 DL, 9 Hang clean,6 STOH)

A: box jump 8x3
B: Bench Press amrap @80%
C: Snatch pull 5x2
D: Sissy squats 3set
E: Lat pull downs 3set

42-30-18 reps for time of

Row calories
Dumbbell box step-ups

♀ Two 20-lb DBs, 20-in box
♂ Two 35-lb DBs, 20-in box

Pk-kestävyys - pohjan rakennus (sykealue 2-3) ~syke 120-150 b/m
RPE 7

1. Landmine snatch x 8 o/v
2. Vaihtoaskellus tasolle x 20 o/v
3. Russian get up x 8
4. Wall ball x 10
5. Ergo 22 cal
6. Vaakasoutu + etunojapunerrus (lift off) 5+5x3
7. Kylkitiputukset sivulankusta x 8 o/v
8. Tikkaat x 4

AMRAP 40min

3 sets

1 clean + 1 front squat w/:03 descend + 1 clean
@75% of clean 1RM

3-5 Rounds: 
30 Double Unders (45 Singles) 
15 PVC Strict Presses 
10 Light Overhead Squats
5 Medball Squat Cleans