A. AMRAP 6
15/12 Cal Row
6 Burpee over Rower
6x7,5m Shuttle Runs

Rest 2min

B. EMOM 6
1) 5-8 Double KB Clean & Jerk
2) 8-15 Toes-to-bar

Rest 2min

C. AMRAP 6
12/9 Cal ”Bike”
12 Wall Balls
12 Box Jump Overs

Rest 2min

D. AMRAP 6
10 Ring Rows
10 Pushups
40 Single Unders

Rest 2min

E. EMOM 6
(40sec ON/20sec OFF)
1) SkiErg
2) Single Leg V-Ups

Rest 2min

F. AMRAP 6
8 Double DB Power Cleans
8 Double DB Squats
8 Double DB Shoulder to Overhead

otm 30:
1. minute:
max reps burpees
2. minute:
max reps lunges
3.minute:
rest

8 x 500m

TC 20min

RPE 4.5

Huom! Vedot tehdään YGIG. Kaikki vedot pitää olla kovia, mutta ne pitää tehdä nousevalla vauhdilla. Valitse samantasoinen pari.

Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 22,5kg dumbbells
Women use 15kg dumbbells

Workout 18.2a
1-rep-max clean

AMRAP 4

21-15-9

thrusters 35/25kg

bar over burpees

*rest remaing time

rest 1 min

AMRAP 4

21-15-9

thrusters 35/25kg

bar over burpees

*rest remaining time

rest 2 min

AMRAP 4

21-15-9

thrusters 35/25kg

bar over burpees

*rest remaining time

rest 3 min

AMRAP 4

21-15-9

thrusters 35/25kg

bar over burpees

GOAL is 360 reps.

WORKOUT 18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

VARIATIONS
Rx’d: (Ages 16-54)
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 35-lb. DB snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 20-lb. DB snatches

EMOM as long as possible.

2 x snatch, start @ 50%add more weight after every 2 minutes.

AMRAP 9

10m+10m single arm OH walking lunge DB/KB alternating
23 burpees
5+5 pistols

Back squat

EMOM 10x2@ 50-60%

Focus on speed!