2 Rounds windows of: 3´30"min ON / 2'min OFF (Total time 31'10")
Treenaaja ________________________________ Kuntoilija

A)AMRAP ________________________________ A)AMRAP
20 Cal / 15 Cal Bike _____________________ 20 Cal / 15 Cal Bike
9 Power Cleans 60/40kg ________________ 9 Power Cleans HAP
MAX V-ups ______________________________ Max AMSU

B)AMRAP ________________________________ B)AMRAP
200m Run Assault Runner ______________ 100m Run Assault Runner / 600m Bike
10 KB swings 36/28kg __________________ 10 KB swings HAP
MAX Dual DB OH lunges 22.5/15kg _____ MAX Dual DB front rack lunges HAP

C)AMRAP _______________________________ C)AMRAP
20 Cal / 15 Cal Ski ______________________ 20 Cal / 15 Cal Ski
9 MB Squat clean 40/30lbs _____________ 9 MB Squat clean HAP
MAX Legless rope climb ________________ MAX Modified Rope climbs

Rest 6'min

Then….

5 sets for quality: Tc 20'min
8+8 DB 3 points row
8 Wide grip pull-ups
8 Barbell row
Max Seated Rear Delt Raise

Rest 90"sec-2'min

21-18-15-12 and 9 reps, for time of:

• Back Extensions
• Pull ups
• Sit ups
• Dips

Barbell cycling

3 Rounds @ increase weight

3 Strict presses
3 Push presses w/ 2-sec pause @ overhead
3 Push jerk w/ 2-sec pause @ receiving position
+
3 BTN push presses
3 Tempo overhead squats @ tempo 3111*
3 Sotts press
* 3-sec down : 1 sec pause : 1 sec up : 1 sec pause

1: 12 burpees
2: 10 american swings
3: 15 sit-ups
4: MAX reps wall walks
5: rest

For time

• 800-meter run
• 1 legless rope climb to 15 feet
• 3 rope climbs to 15 feet
• 30 GHD sit-ups

Push Jerks

5-5-5-3-3-3-1-1-1

Go Every 2:30

Complete as many rounds as possible in 12 minutes of

• 5 deadlifts
• 3 strict bar muscle-ups

♀ 205-lb deadlift
♂ 315-lb deadlift

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

LIIT 35'min

One @Runner moderate pace

Other performing a round of:

Treenaaja __________________________ Kuntoilija

4 Facing wall HSPU __________________ 4 HSPU
5 Ring dips __________________________ 5 Ring dips or modified
15"s L-sit Rings or boxes ____________ 10"s L-sit Rings or boxes
6+6 Dual DB OH lunges _____________ 6+6 Dual DB OH lunges

For load

• 1 snatch-grip deadlift
• 1 snatch pull
• 1 snatch
• 1 overhead squat