Basic Endurance 60 minutes

15 min ski/bike/row
5 C2b
10 TTB
30 pistols alt.

AMRAP 15':
20 Toes to bar
40 Double under
10 Clean@70/45kg

For time:
100 Wall ball@9/6kg
* every 2min (from 0:00):
8 Deadlift@80/50kg +8 Burpee box jump over@60/50cm

For time in team di 2
50 burpees
50 Thruster
50 burpees
40 Thruster
50 burpees
30 Thruster
50 burpees
20 Thruster
50 burpees
10 Thruster

200 naruhyppyä

aina stiplulla 5 polven nostoa roikunnassa

3 rounds of:
5 Crunches
10 Side crunches
5 Reverse crunches
10 Windshield vipers
60s Plank hold
Rest

max rep

EMOM5
-power snatch+hang power snatch
*easy weight, focus on technique

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

*Agilitytikkaat
*Reaktiolähdöt

The Twister

Amrap 10 min.
5 Deadlift 60/80kg
5 Power Clean 60/80kg
5 Front Squat 60/80kg
5 Shoulder to OH 60/80kg
5 Thruster 60/80kg
(For ladies different weights)

Amrap 10 min.
100 DU
50 kcal engine
20 Burpees over box

Amrap 10 min.
15 abmat/ghd
8 Double KB Snatch 16/24 kg

Rest 3min btw amraps.