3 rounds for consistency:
3 min ski, row or run for meters
1 min rest
3 min amrap: 5 box jumps, 10 wall balls, 15 sit ups
1 min rest
3 min bike for meters
1 min rest

5 min AMRAP:
－10 hammer curls
- 10 wrist extensions

5 min max distance plate pinch carry

12min amrap
21 DB/KB G2OH
15 Burpee
9 V-Ups

Skaalattu
12min amrap
15 DB/KB G2OH
10 Object over jump
5 sit up

Amrap 12
12 Cal row
12 Medball squat @9/6kg
12 Burpee

2mins REST

Amrap 10
10 Cal row
10 Medball clean @9/6kg
10 Box jump @60/50cm

2 mins REST

Amrap 8
8 Cal row
8 Wall ball @9/6kg
8 Burpee box jump @60/50cm

Goal : 3+ rounds in each AMRAP

A: Hang power snatch+ double squat snatch 4x3
B: Clean pull+ power clean+ squat clear 3x3
C: Clean pull @80% of clean pull max. 5x3

6min of continuous movement:
For example:
Bear crawl, Crab walk, Walking
lunge, Pig walk, Shuttle run,
Lizard walk…

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2 rounds with barbell:
10 Straight leg deadlifts
10 Hang squat cleans
10 Strict press / Push press

Basic Conditioning @ HR Zone 2 - 3 ( 70 - 80 minutes )

8 Minutes Any Machine
1 - 3 Squat Snatch 70 - 85%
5 Bench Press 75%
5 RMU

Core 3 rounds

20-30s hanging leg raise hold
8-10 stick abs

Rest 60s between rounds

A) EMOM10
10/8 cals row
start first 10s with hard sprint

Straight into

B) AMRAP5
Kipping pull ups

SCORE your Kipping pull up reps

5x

1 stop split jerk + 1 split jerk

70-80% C&J max.