4 x 5 min amraps, rest 2 min between

A) 5 min amrap
40/35 cal row and remaining time amrap wall ball 9/6 kg

B) 5 min amrap
7 toes to bar
14 push ups

C) 5 min amrap
3 power snatch 60/40 kg
30 double unders

D) 5 min amrap
7 db thruster (or KB, double handed)
14 abmat sit-ups

20min amrap

row calories
t2b

Vapaat vaihdot!

Deadlift 1RM

1-2 Rope Climb,
10 Passthrough (boxes/kettlebells),
Single Arm DB Lunges,
Row/Assault 30/25kcal,
10sec Banded Core Hold

Pausing Snatch
2×2 @ 74%
2×2 @ 78%
2×2 @ 82%

Pausing 1 second at Knee Level

Choose your favourite movements and have fun!

Dynamic floor press
12 x 3 @ 45%
45s Recovery

E2MOM for 20min
6 x Overhead squat 50/30kg
9 x V-up/Tuck-up
30 x Double under

E2MOM = Every 2. minute on the minute

3 rounds for quality

1 min D-Ball hold (go heavy, if you break 10 V-ups for penalty)

30 sec HS hold by the wall

Jumping split squats 30 reps alternating (15 /side)

12min AMRAP

20 Double Unders
10 Cleans (Full) 60/40kg
40 Double Unders
8 Cleans 70/50kg
60 Double Unders
6 Cleans 80/60kg
80 Double Unders
4 Cleans 90/65kg
100 Double Unders
AMRAP Cleans 100/70kg