AMRAP7
5 lateral bar over burpee
10 sumo-deadlift high-pull (40 / 30)
- rest 30s between rounds -

Snatch balance
2 @ 60% of 1RM snatch balance
2 @ 65%
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%

Back squat
Build to a heavy 3RM then 2 drop sets
2 x 3 @ 90% of above

Snatch panda pulls
3 x 4 @ 85% snatch

Strict press
5 x 5 @ as heavy as possible

Optional accessories
21-15-9
Bench @ 7RPE
DBL DB Push press
1 min plank hold in between

For Time:
40 GHD Sit-Ups
30 V-Ups [Games standards]
20 Strict T2B [place a box by heels to stop your swing]

Partner Workout
Part A) In 10 minutes
P1: 600 m run
P2: 50 wallball @9/6 kg
switch when you both finish your part
- rest 2’ -

Part B: In 10 minutes
P1: 600 m row
P2: 80 m dumbbell walking lunges 2x@10/5
switch when you both finish your part
- rest 2’ -

Part C: In 10 minutes
P1: 600 m ski/1200m bike erg
P2: 60 m sled pull @60/40 kg
switch when you both finish your part

5min flow
20min lämppä

3x
30sek hops
Rest 45sek
30sek boxijumps with drop down
Rest 1.15
30sek ring rows
Rest 1 min
2 Max eccentric ring PU
Rest 2min

15min wod setup & lämppä

Wod
15min amrap
In pairs
Medball clean +squat
T2b
Medball reverse Lunge
db floor bench

7x
5 Butterfly stick + band
straight in to
5 behind the neck pull up
rest 90s.

---

Small butterfly
8x every 1:30
4 reps

Clean
1 x 3 @ 60%
1 x 3 @ 70%
2 x 3 @ 75%

Push press
1 x 3 @ 60%
1 x 3 @ 65%
2 x 2 @ 70%

Front squat
4 x 3 @ 70% - 3 sec on the way down, controlled on the way up

Accessories
3 x 5 RDLs @ 70% of 1RM deadlift
3 x 20 heavy KB swings to eye line only

5x

-10 HS-steps (against the wall/ wall facing)
-1min rest

Lepo ja kehonhuoltoa oman fiiliksen mukaan.

EMOM 12
1. X pull up/ring row
2. 10 Z-press
3. Rest
➡️ Pull up/ring row reps should be same for all four rounds