4 sets × 5 reps @moderate load

Go every 2:00

Varied intervals x 4 sets:
A. 800 m run
B. 25 KB swings 24/16 kg
C. 10 box jumps
D. 20 sit ups
2 min rest

Change the order of movements for every round.

AMRAP 18

Run 800m
15 Banded Lats Pull Down
10+10 One Arm Dumbbell Row 22,5/15kg
Bike 1k
30 Sit-ups
20 Lunges

For time

• Run 800 meters
• Rest 3 minutes

:) :) :)

1) BARBELL WU + TECHNIQUE

2) E3MOM X5

- 30 DU/40 SU
+ 1 Round of DT:
12 DL - 9 Hang Power Clean - 6 STOH

2 rounds of:

0:30 superman hold
10+10 single leg deadlifts on wall
10 cossack squats

200m run

2 rounds:

3 pull-ups
5 push-ups
8 air squats

1. 20 du's / 50 singles
2. 9/11 cals Row
3. 10-15 Burpee Over DB
4. 12 alternating DB snatch (both head on ground!)

Takakyykky kolmen sekunnin stopilla pohjassa yksi toisto + takakyykky yksi toisto
Rakenna kahdeksan setin aikana kovaan 1+1.