AMRAP 5

Max Toes To Bar

On the minute ( @ Starting )

9 Deadlift 70/50kg

Rest 2 Minute

AMRAP 5

Max Handstand Push-ups

On the minute ( @ starting )

9 Deadlift 70/50kg

3 x e3min: 8-7-6 deadlift @ RIR 0-1

6 x e90s: 1 tempo* clean + 1 split jerk @ build up to heavy

-> *tempo: 2s pysäytys lattianrajassa ja 2s pysäytys polven alla

4 x 4

12 x 30s on / 15s off:
1. banded Jefferson curl into pass through
2. Spanish squat
3. walking lunge @ bodyweight
4. alt. BB 1-leg deadlift
5. KB bottom up press (L)
6. KB bottom up press (R)

AMRAP 30
YGIG/Round

15m Walking lunge 2x22,5/15 kg
10 Box Jumps
8 Pull-ups
6 Burpees

Partner wod ( You GO , I GO )

Amrap 15 mins
70 cal row
60 DB power clean @2x22,5/15kg
50 wall ball @9/6kg
40 hspu kipping/ sc : push up
30 burpee box jump
20 kipping c2b/ sc : 10 strict Pull up

3 mins

Amrap 15 mins
140 du
120 air squat
100 Pull up kipping/ sc: Jumping Pull up
80 Single arm DB thruster @22,5/15kg
60 Feet on box shoulder taps each person
40 medball clean @9/6kg

Goal : 1+ round in each AMRAP

4 x 6min on / 2min off: (A, B, C & D)
A)
2-4-6-8…
DB snatch alt. 50/35lb
Burpee over DB

B)
50 wallball 9/6kg
Max cal row

C)
2-4-6-8…
T2b
KB swing 24/16kg

D)
600m run
Max cal bike or ski

RPE 4.0-4.5

3 rounds:
10 ring row/pull up
20 reverse lunge (with DB/KB)
10 push up
-rest as needed-

8:00 BikeErg @ easy ( + 3:00 progressive*)

• Build up pace each minute on the final 3-minutes + 2 rounds 8 Scapula push-ups 4 Tension swings + 4 Kipping knee raises + 12-minute EMOM 1) 5 Hang power snatches + 5 Toes-to-bars + 20 Double-unders 2) 5 Ground to overheads + 5 Bar-facing burpees 3) BikeErg / Shuttle runs (alt) 4) Rest