AMRAP 5 min:
- 10 Kb wing (24/16 kgs).
- 8 Box jumps over with Kb.
- 10 Push ups on the medball.

1-1-1-1-1-1-1-1

Back Squat
3x @85%
1x @90%
3x @85%
1x @90%
3x @85%
1x @90%

AMRAP 18:
4 Bar Muscle Ups
8 Power Snatch (50/35)
16 Box Jump Overs (60/50)

For time with a partner:
"Buy in"
800 m run with 9/6kg medball (200m relay)
then,
"Karen + Isabel"
150 Wall Balls
30 Snatches (60/42.5kg)
then,
800m run no medball (200m relay )
One person works. Split as desired.

Timecap: 30 mins

5, 4, 3, 2, 1
10 Meter Shuttle Sprints
Weighted Sit-ups

EMOM 18:
Min 1: 20/15 Ring Rows
Min 2: 15 Wall Ball (9/6)
Min 3: 50 DU's

Front Squat
3x @80%
1x @90%
3x @80%
1x @90%
3x @80%
1x @95%

Hang Squat Clean
3x3 @70% (meia coxa)

21-15-9
Burpees Over Bar
Thrusters (40/30)

Pystypunnerrus tangolla istuen 6x3x80%
Penkkipunnerrus 4x8-12 (ylileveä ote)
Vipunostot sivuille 3x8-15
Hauiskääntö tangolla 3x20

D.
Three sets of:
Barbell Hip Bridges x 10-12 reps @ 2111
Rest as needed
15′ Legless Rope Climbs x 1-2 reps
Rest as needed
Barbell Good Mornings x 10-12 reps
Rest as needed
15′ Legless Rope Climbs x 1-2 reps

Optional Additional Conditioning Session
30-45 minutes of easy running, rowing or cycling. Stay at 70% or less, I want you all to feel well-recovered this week.