AMRAP 6

2-4-6-8-10..etc.
Burpees
20 Double Unders

5rounds:

30s ON / 90s Off

row calories

EMOM 18
1) 10-15 Toes-to-bar
2) 14-20 DB Snatches
3) 10-15 Box Jump Overs
4) 8-12 KB Swings + 8-12 Goblet Squats
5) 45sec Calories
6) Rest

Shoulder press 5x3 AHAP

Build to A Heavy Set Of 5

Time Cap 15

10 minutes of different drills of Speed, Coordination and Agility work.

AMRAP 12

15/12 Calorie Row
9 Bench Press 60/42,5kg
15/ 12 Calorie Bike Erg
9 Line Facing Burpees

EMOM 49

1 Minute : 10/7 Cal Row
2 Minute : 3 Plyo Push-Ups + 10 Air Squat
3 Minute : 0:30 Handstand ( Free / Wall )
4 Minute : 10 Strict Knees To Chest Reise
5 Minute : 10/7 Cal Bike
6 Minute : 4 Box Jumps 30"/24"
7 Minute : 30 Double Unders

Deficit Deadlift 5x4
Build Up to a Heavy Weight
Lift Every 3min

E3M x 5
1 x 3 V.2-3
1 x 2 V.1-2
3 x 1 V.0-1

Huom! Työsarjat huomioiden toistoreservit!