10 dips
2 rope climbs (legless or foot lock)
2 Mins easy machine of choice

20 Min Cap

15min for quality:
1-2 Rope climb or 8-10 Ring row
2-4 Wall walk
15-20m D-ball bear hug carry
60s Rest between rounds.

Huom!
Jos salille ei oo D-baleja liikkeen voi korvata DKB front rack carry.

For time;
40-30-20-10
Hand Release Push-ups
Air Squats
*1 x Stairs after each completed round

• 30:00 Cap
• Scale up with weight vest if you can do 30 push-ups UB

AMRAP 5

Row 1000m
Remaining time Rower over Burpees.

RX:
Every 3.30min or 4min x 3

15/10 Cal row @75-80% effort
6-8 Strict HSPU V.3 (2-0-X-1)
6-8 Dual DB bent over row (2-0-X-1) V.3

Scaled: Every 3.30 or 4min x 3

12/8 Cal row @75-80% effort
6-8 Box strict HSPU V.3 (2-0-X-1)
6-8 Dual DB bent over row (2-0-X-1) V.3

E6MOMx5

400m run
9 pull up
15 stoh@50/35kg
21 air squat

PARTNER AMRAP 20

10 ttb
10 s.a devils press@22,5/15kg
20 box jump
20 air squat

Emom 20
30s maksimitoistot

1) Kalorit
2) Thruster tyhjällä tangolla
3) Leuka/rengassoutu
4) Lepo

EMOM42
1. 45s Row @70-75% effort
2. 2-3/2-3 Half turkish get up
3. 3-6 Bar MU or 3-5 Burpee C2B
4. 12 Alt. DB Curtsy squat
5. 40-60 DU or 60-80 SU
6. Rest

AMRAP 12
3 Bar Muscle-Ups
6 Bar Facing Burpees
9 Deadlifts 100/70kg
12 Box Jumps