3 rounds for time:
35 DU
3 bmu
6 hspu

-rest 3min

3 rounds for time:
35 DU
3 bmu
3 rope climb

• keskity bmu

4 rounds of 4min ON, 2min OFF (alt. A&B, molemmat 2 kertaa)

A)
2 rounds of:
10 db thruster @2x22.5/15kg
15 t2b
Remaining time: burpee to target

B)
2 rounds of:
5 devils press @2x22.5/15kg
10-15 hspu / Pike push ups
Remaining time: cal row

SPLIT JERK

3x2 @75% with 2s pause in the dip and catch

Partner workout
Complete as waterfall style!
Amrap 14 mins
Partner A: 6 double KB burpee DL @2x24/16kg
Partner B: 12 push ups on KBs
Partner A: 24 double under

Rest 3 mins

Complete as waterfall style!
Amrap 14 mins
6 double Kb front squat @2x24/16kg
12 kipping pull up
24 KB pull through

E2MOM for 2 rounds:
1) 12 Deadlifts + Deadlift hold
2) 12 Ab-wheels + Plank hold
3) AMRAP: 10 Hollow rocks + 10 Arch rocks
4) Rest

Teams of 2:
Buy in: Row 4000m
50 box over burpees 60cm
25 cleans 80kg
10 syncro wall walks
25 cleans 80kg
50 box over burpees 60cm
Buy out: 400 DU

GHD sit-up – 40, 60 or 80 reps,

• Choose # of reps based on your capacity in this movement. Rather, do what feels like too little than overdo these, as you might be sore for a while.break to sets as needed

AMRAP35
(Teams of 2, YGIG)

70 cal row
100 deadlift
60 cal row
80 hang clean
50 cal row
60 squat
30 cal row
40 STOH
15 cal row
20 thruster

1-2 db

Clean with stop ak, front squat, jerk 6 x 1+1+1

4 rounds for time:
600m run
15 ghd sit ups / strict hanging leg raises
2 rope climb / 4 zombie climb
40m sled push @moderately heavy

• rest 3min between rounds