AMRAP in 20 minutes
9 Squat Cleans @40/30kg
9 Kettlebell Swings @24/16kg
9 Toes-to-Bar
9 Push Presses @40/30kg
9 Burpees

Sumo Deadlift
5-5-5-5-5
Moderate weight. Good form.

3 Rds:

10 + 10 Bulgarian split squat
12 Scapular push ups
:30 HS hold
10m Deathwalk /w dumbbell

Amrap 9
200m run
8 Partner deadlifts 130/90
12 T2B
-1 min rest-
Amrap 9
12 Cal bike
60m Farmers carry 2*24/16
12 Pull ups
-1 min rest-
Amrap 9
12 Cal ski
20 Synchro Db snatch
16 Db reverse lunge

3 rounds
1:00 cardio machine
16 shoulder taps on push up plank
12 alt leg v-ups
8 scap pull ups
4 inch worm with push up to strict/jumping pull up
:30 HS Hold
then some skill/prep for todays wod, spend time as needed bwn 5-15 minutes

With a running clock perform
In 8 min window
3 RNDS of
12 Toe to bar
10 OHS 52/34kg
in 8 min Window
3 RNDS of
12 chest to bar pull ups
10 OHS 56/38kg
in 8 min window
3 RNDS of
12 MU
10 OHS 61/43

2-3 kierrosta
30sec on/15sec off
Hollow hold
Heel touches
Mountain climber
Plank hold/plank walk
Crunches

-soututekniikka
-abmat sit up

WOD
5 rounds
12 cal row
12 abmat sit ups

Every minute for 10 minutes:

0-5min
6 reps back squat
6-10min
3 reps back squat

Running o´clock

AMRAP 5
4 C2B
12 cal ab.
...directly into
15-12-9
Front squat 45/30kg
Toes to bar
Devils press 2x22,5/2x15kg