20 box step-ups
15 ground-to-overhead with plate @10kg
20 russian twists with plate @10kg
10 burpees (step down & step up)

Strenght
3×10 Back Squat

Conditioning
AMRAP 15
5 Power Cleans
10 Box Jumps
15 Wallballs

Half of Jackie
500m row
25 thrusters
15 pull ups

– rest 2 min –

Half of Karen
75 wallballs

– rest 2 min –

Half of Angie
50 pull ups
50 push ups
50 sit ups
50 air squats

4 sets:
10/10 Single arm Dumbbell overhead squat. For Quality over loading, focus on keeping your body square and heels down.
8-10 per arm landmine rows holding the fat part of the barbell *Barbell perpendicular to your torso

AMRAP 14 With Partner IGYG. Alternating A & B

A)

10 Box Step-Ups w/ Kettlebell
5 Burpees
10/8 Calories Bike Erg

B )

20 Kettlebell Swing
5 Box Jumps
10/8 Cal Bike Erg

Aikaa vastaan

Superkids :

3 PEP
3 thrusteria
3 leuanvetoa
4 PEP
4 thrusteria
4 leuanvetoa
5 PEP
5 thrusteria
5 leuanvetoa
6 PEP
6 thrusteria
6 leuanvetoa

Ninjat :

10 m käsilläkävelyä
3 thrusteria
3 rintatankoon
10 m käsilläkävelyä
5 thrusteria
5 rintatankoon
10 m käsilläkävelyä
7 thrusteria
7 rintatankoon
10 m käsilläkävelyä
9 thrusteria
9 rintatankoon

AMRAP 5min
30 slam ball shots @8/6
15 box jumps 24"/20"
rest 1min
AMRAP 2min
double unders
rest 1min
AMRAP 5min
30 slam ball shots @8/6
15 box jumps 24"/20"

5x3 AHAP

AMRAP 30 Minutes

Row 500m
10 Burpee Muscle Ups
20 Push Jerks 135/95
60 Double Unders

Good Morning 4x10

Focus on good form and keep the technique