Alternate “A” and “B”
Every 4 mins x 8 sets
A,
4 burpee Pull up
8 HR push up
12 wall ball @9/6kg
16 Kb USA swing @24/16kg

B,
Every 4 mins x 4 sets
4 burpee T2B
8 HSPU kipping/ Pike Push up
12 Box jump @60/50cm
16 air squat

Goal : sub 3 mins work in each set
After 4 sets keep 3 mins REST!

1. 10 hang squat clean 35kg
2. Wall walks 3+
3. rest

AMRAP’10
5 pull up
8 DB snatch 22,5/15kg
11 burbee over DB

Warm up:
3 rounds
• 10m bearwalk
• 5 spinalcurl + inchworm + scapula push-up
• 5 downdog + cobra
• 5/5/5 wall hinge/ box wall hinge
• 10 shoulder rotation /w stick

** 4x8min (A+B+A+B)**
A.)
• 10+10 banded overhead mobility
• 10 banded pull apart
• 10 lying shoulder rotation
• 10 lying snow angels (plates/ banded)
B.)
• 6+6 gorilla row
• 10 bird dog + abs crunch
• 10m overhead farmers walk
• 6+6 scorpion

Landmine Rotation: 3 x 10 each. Rest 60s.
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

4 x 4 min AMRAP, rest 1 min

A.
8 cal erg
10 KBS
10 reverse lunge (with KB)

B.
5 target burpee
10 box jump over
10 one arm devil's press

Emom6

1 minute: 0:30 ring roll out
2 minute: 0:30 russian twist with medball

• Pigeon Pose - 60s each
• Scorpion Stretch - 60s each (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

WU
4min. kävelyä ja juoksua
vuorotelllen
+
run wu videolta

6 rounds of:

1 minute of Rowing
1 minute of Burpees
1 minute of Single-unders
1 minute of Rest

Try for as many reps as possible of each exercise, not just total score. Post separate totals of calories rowed, burpee reps and single-unders reps completed to your notes.