AMRAP 8
4-8-12-16…
T2B between the sets do 40 DU

• first scaling do 30 sec DU practise
• score is t2b reps

5 rds for time:
12 Deadlift
9 Hang power clean
6 STOH

Time cap: 15min

(Rx: 70/50)

10min.
10 etunojapunnerrus
10 kahvakuulatempaus

35 Min EMOM
1. 15/10 Cal Row
2. 10-15 Burpees
3. 30-50 DU's
4. 10-15 Pull ups
5. Rest

Kyykkykompleksi (kyykky, askelkyykky oik+vas, laatikolle askellus oik+vasen, askelkyykky taaksepäin oik+vasen, kyykky)
5 sarjaa nousevilla kuormalla. 1 min palautus.

Clean
1RM

Pareittain
12min soutu, max cal
Toisen soutaessa, toinen juoksee

AMRAP in 12 minutes of:

15 Ring dips
25 Sit-ups
35 Double-unders

For time:
50 box jumps, 24-inch box
50 jumping pull-ups
50 kettlebell swings, 1 pood
50 walking-lunge steps
50 knees-to-elbows
50 push presses, 45 lb.
50 back extensions
50 wall-ball shots, 20-lb. ball
50 burpees
50 double-unders

Amrap 7

10 hang power snatch 40/30kg
50 DU

-deload week, don't push it too much.