A. Endurance ”ANNIE”, AMRAP 15 min.
10-20-30-40-50 etc. reps
Double-Unders
Sit-Up
+ 10/8 cal. row/ski each round

• REST 4 min. -

B. AMRAP 15 min
2-4-6-8-10-12-14-16 etc.
Front squats (from the floor) @42,4/30kg
T2B
Push press
Shuttle run (10m = 1 rep)

For load

• 1 deadlift
• 2 hang power cleans
• 3 front squats

A: Snatch pull + power snatch + hang power snatch up to heavy

B: Squat clean + split jerk + btn split jerk 3x1 @moderate weight, ~70%

C: EMOM 7': Clean&jerk up to heavy, start at the last weight of the clean complex, increase in every minute

3x 12 Ring row (voima)

”2min

4 rounds for time:
300m Run or Row
15 OH squats (20/15 kg)

"Death by Gymnastics"
EMOM 6-7-8-9... reps of:
Air squats
AMSU
Pushups

Bench press 1 RM, then sets @ 80, 70, 60 % (choose reps)

EMOM for 4 rounds:
1) 8 Ring rows + Ring row hold
2) 12 DB deadlifts + DL hold
2) 16 Back extensions + Arch hold
4) Rest

OH squat 3x8 reps

4 rounds for consistency:
15 power cleans 30/20 kg
12 thrusters 30/20 kg
1 min rest
400 m run or 50/40 cal bike or row
2 min rest