6 - 8 rounds ( 30 - 40 min )

Minute 1 - 2 : Ski erg Calories
Minute 3 : Box Jumps 30/24"
Minute 4 : Bar Facing Burpees
Minute 5 : Rest

20min AMRAP:
200m Run
9 Wallball
7 Box Jump
5 TTB
RPE 2-4, go by feel

3 rounds:
Run, 100-200 m
Handstand Hold, 30-40 secs
6-10 Inch Worms

4 rounds of:
max rep Toes-to-bars, 3 mins
max rep Weighted Sit-ups
Ascending 2 reps
Rest 2 mins

For time

• 5 rope climbs to 15 feet
• 10 power cleans
• 20 bar-facing burpees
• 40-calorie Echo bike
• 20 bar-facing burpees
• 10 power cleans
• 5 rope climbs to 15 feet

♀ 105 lb
♂ 155 lb

20:00 AMRAP:
Run, 200 m
10 Burpee Pull-ups
4 Wall Walks
Run, 400 m
10 Burpee Pull-ups
4 Wall Walks
Run, 600 m
10 Burpee Pull-ups
4 Wall Walks

For time:

3 rounds

7 cal assault bike
7 box overs
7 wall balls
7 burpees

E4MOM x 6

a) 15 DB bench press
Remaining time echo bike

b) 15 feet elevated ring rows
Remaining time row

AMRAP 30 min with a partner
Buy in:
10 Rope Climbs
Then remaining time AMRAP:
30 Cal Row
30 Power Snatch (43/30 kg)
30 Cal Row
30 Thrusters (42/30 kg)

– Goal: Challenging pace. Have fun today and keep BB load light! Split work however desired.
Rx+: (52/35 kg)

1 x tempaus + 3 x valakyykky, päivän raskas ykkönen haussa. Tc 6 min.

5 @60%
3 sets of 5 @70%