4 x 4

Back Squat

1-2-3-4-3-2-1, AHAP

Go Every 3:00

Six sets of single rep Front Squats

35'min AMRAP

Treenaaja _______________________________ Kuntoilija

300m Run _______________________________ 200m Run
5 Dual DB Thrusters 15/22.5kg __________ 5 Dual DB thrusters HAP
5 Burpee over DB ________________________ 5 Burpee over DB

1'min Rest

300m Row ____________________________________ 200m Row
1 Leg less Rope climb / 2 Rope climb _________ 1 Rope climb / 2 Decline
10+10 Single KB front rack lunges 16/24kg ___ 10+10 Single KB front rack lunges HAP

90"s Rest

300m Ski ______________________________________ 150m Ski
4 Bar muscle-ups _____________________________ 4 Pull-ups
5-10 Push-up __________________________________ 5-10 Knee push-up

2'min Rest

Chest/Back

Warm up - 10 minutes
20 scap pushups
20 scap pull downs
5 inchworm with pushups

Amrap 5’
15 Cal Row/Bike
15 Pushups
-3:00 rest-

For Time - 10 sets
10 Dumbbell Bench Press 2x20kg
10 Pullups (kipping, strict)
-3:00 rest-

Amrap 5'
15 Cal Row/Bike
15 Pushups
-3:00 rest-

For Time - 10 Sets
10 Shoulder Press (empty barbell or minimal weight)
10 Bent Over Row (same weight)
-3:00 rest-

Amrap 5’
15 Cal Row/Bike
15 Pushups

Nousevilla

5 sets for max reps

• 400/500-meter row
• 8 burpees over rower
• Max-reps alternating dumbbell snatches
• Rest 3 minutes between sets.

♀ 35 lb
♂ 50 lb

2-3sets:

10-20 banded pull apart
10 DB cyclist squat

21 - 15 - 9

Thrusters
toes to bar

3 sets of
2 Front Squats