In teams of 3

60 t2b/v-ups (while 1 on squat hold)
120 jumping lunges (while 1 on plank hold)
60 push ups (while 1 on squat hold)
120 air squats (while 1 on plank hold)
60 ghd (while 1 rows for cals)
120m sandbag carry @100lb (while 1 rows for cals)
60 cleans @ 40kg

for time and for cals

Amrap 15
2 bar mu
4 hspu
8 box jump over 60cm
A 0'-5'-10' 500m row

Clean deadlift 6x3

110-115%

1.) Tempaus kiekoille 4×5 kevyt/korottaen
2.) Rinnalleveto korokkeelta/kiekoilta 4×5
3.) 3×
A.1) istumaan nousu lisäpainolla ×10
A.2) Russian twist x10
A.3) Askelkyykky kävely ×10 raskas paino

30 min amrap

• 24 Cal @ ass bike
• 6 complexes
• 24 burpee box overs
• 6 Ropeclimbs

Complex w. 2x15kg dumbbells: 4 Deadlifts, 3 Hang power Cleans, 2 thrusters

score is total amount of reps - 1 complex is 9 reps

1. Push ups (8-12)
2. American swing @16kg (18)
3. Ghd back extensions (9-10)
4. Devils press 2x25lb DB (5)
5. Front rack lunge steps 2x25lb DB (14-18 steps)
6. Assault runner (total 1,6km, ~12km/h)
7. Rest

For time

• 50 shoulder-to-overheads
• 50-ft. arm-over-arm sled pull
• 40 burpees
• 50-ft. arm-over-arm sled pull
• 30 sumo deadlift high pulls
• 50-ft. arm-over-arm sled pull

♀ 75-lb. STO, 55-lb. SDHP
♂ 115-lb. STO, 85-lb. SDHP

For the sled pull, use a load that is challenging but doesn’t require extended rest periods.

A.
45s. Row/Bike - Walk out + Push up
45s. Row/Bike - Spider Lunges w/ twist
45s. Row/Bike - Kipping swings

• 2rds:
  6 Deadlift
  6 Hang Muscle clean
  6 Front squat
  6 Shoulder press

• Mobility...

Heavy of the day in 15min

Jos toinen nostomuoto alkaa tökkiä, voit jatkaa toisella ykkösiä

3 rounds

100 su
5 power cleans
6 thrusters
7 pull ups