EMOM 12
min 1: 5-15 Bar MU/C2B/ Pullups
min 2: 30-50 Double Unders
min 3: 15-18/10-15 Cal.
min 4: rest

AMRAP 10

15 Wallball Shots 20/14p
1 Clean & Jerk 80/60kg
50 Single Unders

25min amrap:

• 150 tuplanaruhyppy
• 50 etunojapunnerrus
• 15 raaka rinnalleveto (N 55kg / M 80kg)

For time :

Run 400m
15 Squat Cleans 60/42,5kg
Run 200m

TC 6

E2.30M x 4

3 front squat V.2

AMRAP 4
8 Front Squats 60/40kg
8 Single Arm Devils Presses 22,5/15kg
8 Box Jump Overs

Rest 2min

In a 4min window
Buy in: 25/18 Calories
+
AMRAP in the remaining time of
7 Toes-to-bar
7 Pushups

3 rounds for time of:

• 50 wall-ball shots
• 50 lateral burpee box jump-overs

Time cap: 20 minutes

♀ 14-lb (6 kg) medicine ball, 9-foot target, 20-inch box
♂ 20-lb (9 kg) medicine ball, 10-foot target, 24-inch box

Snatch Grip Deadlift 4x4, AHAFA

Rest as needed, use straps if needed.

Every 4:00 x 5 Sets:
15 Hang Power Cleans @60/42.5kg
15 Bar Facing Burpees

7min
15-20 tuplanaruhyppy
5-10 varpaat tankoon

5min lepo

7min
10 askelkyykky käsipainon kanssa
5-10 yleisliike käsipainon yli