AMRAP 5 min:
- 20 Floor bench presses (40/25 kgs).
- 20 Pull ups.

Kapea penkki 5x4x80%
Vinopenkki 5x10-15
Pystysoutu tangolla 3x20
Kulmasoutu 100 toistoa (12-20 toistoa per sarja, "puhtaalla tekniikalla")

AMRAP 12 min:
- 15 Deadlifts (40/25 kgs).
- 10 Burpees over the bar.
- 5 Power cleans (40/25 kgs).

AMRAP 5 Minutes:
Max Sets of 4 Strict Pull-Ups
Score is total number of unbroken sets of 4 completed.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
4 push ups
6 sq therapy
8 sec v-sit

Metcon/*Rx(16)
5rds
12 wallballs 16/12-*20/14
12 ttp/*ghdsu
200m run

3x2 ft squat(8)

Finisher
2 min quad stretch
20 swing kicks per
100 bicycles

4 person teams

10 Rounds
- 400m run (two people run, two people rest)
- 100 burpees(Everyone does 25 burpees at the same time)

Your team must finish the burpees before moving on to running.

Death by burpee + 10 m run!

87654
1000m row. 4:25

Top half squat 3. 70kg
Front squat 3. 50kg
Hang snatch 3. 20kg
Jump squat 8 8kg
Vertical jumps 8 no weight

Top half seated press 3. 30kg
Standing press 3 20kg
Push press. 3 20kg
Fast DB press 20 sec 6kg
Med ball overhead throw 8 3kg

MVMT

LAX butt, scap
Back activation
Lizard reach
Ham to squat
Fwd/bwd

Don't keep your partner waiting...

8 Deadlifts
10 High pull
12 Swings

CSR

X 10m

8 OH back lunges
10 Push Press
12 Plate row

CSR

X 10m

8 Non push up burpee
10 Renegade row
12 Squats

CSR

x 10min

Finisher
20/10 x 8 rounds

Broad jumps
Hollow rocks
HR push up reach

10m

2rds
20 mountain climbers
10 single leg deadlift
20 plyo jumps
10 side plank punch thru

GRT(20)
Run, Row, Walk, etc...for 25:00, or 2 miles

Finisher
50 flutters
1:00 butterfly stretch