AMRAP 3 min:
10 x Thruster (40/30kg)
15 x Box jumps

Rest 1min

AMRAP 4min
10 x Thruster (50/35kg)
15 x Box jumps

Rest 1min

AMRAP 5min
10 x Thruster (60/40kg)
15 x Box jumps

• 4 Round of:
Run 400 m
BB Power Snatch (35/25Kg) 21 reps
Bar Facing Burpees 21 reps

T2B kippaustekniikkaa

5 RFT:
Rx --- Max reps Squat (100/60 kgs).
--- 7 burpees over the box.
Scaled --- 20 Back Squat (50/30 kgs).
--- 7 burpees over the box.

3 rounds for time
400m run
21 swing @24/16
12 pull ups

3 Rounds
1 Gasser (200 yard sprint total, 100m straight touch and go)
Rest 3 minutes

There are two scores, fastest gasser and average of all three efforts. Use a football field or measure very accurately.

Maastaveto 6x3x70-80%
Pukkiveto 4x6-8 (noin säärestä, vähintään polven alta)
Hyvää Huomenta TAI Suorinjaloin mave 5x5
KapeaPenkki 5x5 (kevyt)

Pegboard practice

EMOM 10
1.10 Back rack lunges (alt.)
2. 10 Z-press

8 min EMOM

*Parittomalla minuutilla 7 varpaat tankoon
*Parillisella minuutilla 12 wall ball

3 min lepo

8 min EMOM
*Parittomalla minuutilla 10 rengassoutua
*Parillisella minuutilla 7 burpeeta