5 rounds

In 2min
15 wall ball 20/14
5 double DB devil's press 2x22,5/15
AMRAP row cal

2min rest

Result is the total row cal done in workout

3x 4-6 toistoa per liike

Raakaleuka
Pystypunnerrus 75-77%

Partner amraps 2x15min
1)
30cal c2bike
30 kbs 24/16kg
15 box jump
*
2)
30cal ski
30 Db stoh 22,5/15kg
15 box jump

5min rest between amraps

3x 6-8 Toistoa/liike

Leuka
Pystypunnerrus 67-72%

AMRAP 12
2 Rounds of *
8 Snatches 50/35kg

*3 Burpee over bar
6 Situps
9 Squats

Etukyykky

3x3 3s pysäytys pohjassa

65-70%

Metcon (reps)

AMRAP in 7 minutes of:
1000m row
ME Burpees over the rower in the remaining time.

Metcon (time)

21-15-9 reps for time of:
Strict HSPU
Deadlifts 100/70kg

Timecap: 10 minutes.

Strength (load)

Floor press 4 x 8, AHAP.

Metcon (time)

”Helton”

Three rounds for time of:
800m run
30 Dumbbell squat cleans 22,5/15kg DB’s
30 Burpees