4-5 Kierrosta:
2min Pyörä/soutu
12 Leuanveto
20s Rengaslankku
12 Käsipainotempaus vuorokäsin
12 Punnerrus
6/6 Pallonheitto seinään korkeasta polviasennosta
90s Lepo

Amrap 12’
10 alt swing
10 goblet squat
5-5 push press

Rest 3’

Amrap 12’
5-5 snatch
7-7 reverse lunge
15 sit-up

Afterparty
Tabata

OH Hip Hinge Hold
Double KB Front Rack Hold @24/16

Partner Workout
30:00 AMRAP
50 Russian Swings @32/24kg
400 Meter Run with a medball (2x200m)
30 Box Jumps w. Step Down @60/50cm
20 DB alt. Snatch @22,5/15kg

3rm thrusters

Teams of 2!

AMRAP 12mins
30 Box Jumps @60/50cm
150 Double Unders
30 Wall Balls 9/6kg

Rest 2 mins

AMRAP 12mins
30 DB Hang Power Cleans @22,5/15kg
150 Walking Lunges
30 DB Push Press @22,5kg/15kg

Rest 2 mins

AMRAP 12 mins
30 Calorie Row
150 Abmat Sit-ups
30 USA Swing @32/24kg

*One person works. Split as desired.

AMRAP 30:00 with Partner

400 Meter Run / Row / Bike
30 Wall Balls @9/6kg
400 Meter Run / Row / Bike
30 Power Snatch @42.5/30kg
400 Meter Run / Row / Bike
30 Toes to Bar
Goal: 3+rounds

Rx+: Heavier Bar + 5-10/person BarMU instead of T2B

25 Deadlift
25 Hang Power clean
25 Front squat
25 Push jerk

• Every 2min.: 12/9 cal Row/Bike (Starting at 0:00)

(Rx: 60/40kg)

(Time cap: 20min.)

Warm up(10)
10 pik n grass
10 high knees
10 arm circles

WRK(18)
WRK for 18:00
3 upright rows/ring rows/ pull ups
6 push ups
9 sit ups
12 reverse lunge
15 hvy jump rope

Finisher
30 double crunch
1:00 butterfly stretch

4RFT

25 Wallball 20/14p
5 Snatch 55/45kg
6 Strict HSPU