105kg

It's all about the Burpees 😏

5x1min of: (rest 30sec between sets)
15 Push Ups -> AMRAP Burpees

-rest 3min-

5x1min of: (rest 30sec between sets)
20 Split Jumps -> AMRAP Burpees

-rest 3min-

5x1min of: (rest 30sec between sets)
15 Knee Hugs -> AMRAP Burpees

-rest 3min-

5x1min of: (rest 30sec between sets)
10 Power Jumps -> AMRAP Burpees

Result= total Reps of Burpees

4min amrap: 30 wallball, 12 rMU + amrap dumbell snatch 22.5/15kg

2min rest

4min amrap: 30 wallball, 10 rMU + amrap dumbell snatch 25/17.5kg

2min rest

4min amrap: 30 wallball + 8 rMU + amrap dumbell snatch 30/20kg

2min rest

4min amrap: 30 wallball + 6 rMU + amrap dumbell snatch 35/25kg

Use 30/20lbs wallball if needed. If you are rMU ninja go: 15, 13, 11, 9.
Scale rMU volume down if needed. The goal is that you have at least 60s time to do dumbell work in every given intervall. Scale dumbell weight down if needed.

-käsilläkävelyy 15m
-Tukkipyörintää 15m

vaihtoehtoisia liikkeitä käsilläkävelylle: käsilläseisonta, käsillenousut, wallclimb, luodinkestävät olkapäät

HSPU progressio

4 rounds for quality
HSPU x 3
Power clean x 6 (75 % 1 RM)
K2E x 9

10 min AMRAP
1 rope climb
10 DU

5 rounds:
20/16cal AB
10 GHD Sit-ups

For time:
15 Power snatches
21 Ring-dips
12 Power snatches
15 Ring-dips
9 Power snatches
9 Ring-dips

Post load used to comments.

RM Shoulder to overhead.
RM Push Press.
RM Push Jerk.

E.M.O.M 10'
► 05 H.R. Burpees Over Bar
► 01 Snatch->Hang Snatch-> Over Head Squat

5 rounds of
5 min ON / 1 min OFF
5-6-7-8-9 Push presses
10-12-14-16-18 Box jumps
30-40-50-60-70 Jump ropes
Run