1-5 Muscle-up,
10m Seal walk,
5+5+5 Wall Squat,
10-20 Banded Good mornings,
10-30sec L-Sit Hold

10 rounds for time
8 wall ball
6 KBS 24/16
4 push ups
2 strict pull ups

Time cap: 12 min

3min amrap:

• 500m soutu
• maksimitoistot burpee

Tulos on burpeitten määrä. Burpeet tehtävä askeltamatta.

Treenin idea on pitää sama tasainen vauti jokaisessa amrapissa, 75-85% effort

Amrap 6
16/14 cal row /ski
14 Wall ball shots
12 DB snatches 22,5/15kg

Rest 2 min

Amrap 6
16/14 cal ski/row
14 Wall ball shots
12 DB snatches 22,5/15kg

Rest 2 min

Amrap 6
16/14 cal row /ski
14 Wall ball shots
12 DB snatches 22,5/15kg

Metcon (time)

For time 21-15-9 reps of:
DB. Squat cleans
Toes to bar

M: 22,5kg DB’s W: 15kg DB’s

Timecap: 10 minutes.

Ygig after each full round
10 tricep extension 22.5/15kg
15 floor press 22.5kg/15kg
8 chin ups

Teams of 2:
AMRAP 7
18 box jumps
18 KB swing (american) 32/24
2 min rest
In 6 minutes 1RM
Overhead squat

Total reps& total kilos

Split jerk 3x5x65%, 3x2x80%

AMRAP 20:00
Run 400 Meters / Stairs x 1½ / Row 400m / Ski 400m
15 Toes to Bar
12 DB Front Rack Walking Lunges (50, 30) (total)
9 HSPU
Rest 60s after each completed round.

Rx+: Strict HSPU
Scale HSPU: max 3 white pads, box pike push-up, floor pike push-up, push-up, DB Shoulder Press

4 Rounds of:
8 1-Arm KB Rows w. rotation (1sec pause at top of each rep) each
20 Banded Facepull-aparts
Rest 90s between rounds.