3-5 rounds superset of

8 db rdl
10 db squat

4 rounds for time:

5 db squat snatch R
10 box jumps
5 db squat snatch L
400m run

@20 kg db

Lattiapenkkipunnerrus 10 reps

60min amrap:

• 20cal soutu
• 20 renkaan lyönti lekalla
• 20cal BikeErg
• 10/10 landmine press
• 20cal SkiErg
• 20 torsonator twist

Painot kommenttiin.

Back squat

Reps 3-2-1-1-3-2-1-1
Rpe 7-8-9-9-7-8-9-9

2 x 7 min AMRAP, rest 2 min

A.
15 cal erg
10 wall ball
2 wall walk

B.
4-8-12-16…Devil´s press (alt.)
10-20-30-40…steps walking lunges (with DB)

5x1min/rest 30”

5x2min/rest 60”

5x3min/rest 90”

1. Max rep alt. dumbell snatch @22,5/15@Kg
2. Max rep wall ball @9/6kg
3. Max cal row
4. Max rep burpee to plate@20kg
5. Max dumbell squat@22,5/15kg

12 min AMRAP

20 plate squat/air squat
20 GTOH
20 burpees
20 situps

EMOM4
-20s HS-hold

EMOM4
-10 HS-steps

EMOM4
-3 kick ups to a wall

6 rounds for time of:
10 x Wall balls @9/6kg
10m x Dumbell Bear crawl@22,5/15kg
10 x Toes to Bar
10 x Push Jerks @22,5/15kg
10 x Kipping Handstand Push-Ups

Timecap: 30 mins