AMRAP 25, with Partner

Row 100 Cal (split as desired)
50 pull ups
50 thrusters 45/30kg
50 knees to elbows
50 hang squat clean 45/30kg

perform synchronized

EMOM 14

1 min : max reps Front squat 50% section one 2 repetition weight
2 min : max reps Strict HSPU

AMRAP

"Pikkujoulut pitää ansaita"

5 RFT
50 bar over burpees
50 thrusters 40/30kg
50 deadlift 40/30kg
50/35 cal row

TC 35 min

4-5 Rounds for quality
1-5 Bar Mu
20 hollow rocks
20 Superman rocks

Takomotor for time:

10-20-30-40-50
Row/Ski calories
20-40-60-80-100
DU
After each round complete 20 Wall ball shots

First round you do 10 cal machine, 20 DU and 20 WB, second 20 cal machine, 40 DU, 20 WB etc...

TC:30 min

"The Unknown Soldier"

6 rounds for time of:
10 Front squats, 50% 1RM Front squat
10 Hang power cleans, 50% 1RM Front squat
10 Bar over burpees
500 m row/400m ski

3 min rest

7-8 Deadlift + metcon
8-9 Basic Endurance CrossFit
9-10 Deadlift + Metcon

16-17 DeadLift + Metcon
17-18 Gymnastic
18-19 DeadLift + Metcon
19-20 Basic endurance CrossFit
20-21 Deadlift + metcon

3-Rep Heavy (From Ground)

Death by Knee-hugs
Start with 2 Knee-hugs, and add 2 more every 30sec for as long as possible

Every 4min x5
12/9 cal Ab/Row
9 Burpee over bar
6 Power snatch (60/40kg)

• Go hard!
• Try to go under 1:30