AMRAP 4:
21 Burpee
21 Wallballs
21 DL (60/40)

rest 4 minutes

AMRAP 4:
18 Burpee
18 Wallballs
18 DL (80/50)

rest 4 minutes

AMRAP 4:
15 Burpee
15 Wallballs
15 DL (100/70)

15 Mins working on Kipping Pull up progressions

70 Burpees
70 DU
35 HSPU / Push ups
70 DU
70 wall ball shots

Timecap 24 minutes

5 kierrosta

20m askelkyykkykävely 1 käsipaino
6-10 varpaat tankoon

Overhead Squat: 3RM. Rest 2:00.
- 6-7 sets progressively adding weight each set.
- Beginner: Perform sets of 5 adding weight if form permits.

Row 45min amrap

30min for Quality

3+3 Perfect Stretch
10-15 GHD Hip Extension
10 Box Jump
60sec Active Hang
5-15 Ring Dip
Assault/Row/Ski 40/30kcal

This is for quality. Concentrate to move well and to your breathing. Have fun and go by feel.

drills and ladder training

3-Position Squat Clean (High Hang, Knee, Floor)
1 Set @ 65%
1 Set @ 70%
3 Sets @ 75%

4x 3 min amrap

500m row
max wall ball shots

Score is wall ball shots

-rest 3 min

*this will be done with partner