AMRAP 12
4 Handstand Pushups
8 Pistols
12 Toes-to-bar
16 Box Jump-Overs

AMRAP 9

10 Overhead Squat 30/20kg
10 Toes To Bar
10 Box Jumps 24"/20"

5 SETS
1 Clean Pull + 1 Clean High Pull + 1 Muscle Clean

• Start Light and build to Moderate.
• Rest As Needed b/t Sets
• RPE 6

Partner WOD

AMRAP 20
30 Hang Power Cleans
20 Bar Facing Burpees
30 Shoulder to Overhead
40 Calories

Rx: 50/35kg
RX+: 60/40kg

EMOM 42

Minute 1 : 2 Rope Climb
Minutes 2 - 3 : 30/21 Cal Row
Minute 4 : 10 Pistols + 5 HSPU
Minutes 5 - 6 : 30/21 Cal Bike Erg

8 Rounds x Every 2:00

2 Max High Box Jumps

AMRAP 16

16/12cal machine
16 DB snatch@22,5/15kg
16 sit up
16 box jump over

14min käsipainon kanssa

7 maljakyykky
7 leuanveto
7 tempaus riipusta
7 varpaat tankoon

Skaalaa tarvittaessa leuanvedon/varpaat tankoon toistomäärää.

20 Min EMOM
Alternate;
1. Rower tucks 15
2. 10 good mornings
3. 20 A jump squats
4. 50 secs easy bike

3x3 @ 60%
2x2 @ 70%
3x1 @ 80%

No more than 20mins on this