WU: AMRAP8:
45s erg
10 seated banded chinup
10 plank toe reach alt.
10 wallsquat

BENCHMARK
AMRAP 20 minutes:
4 DB thrusters (15/22.5 kg)
6 toes-to-bars
24 double-unders
– Use two dumbbells.

Scaled WOD
AMRAP 20 minutes:
4 DB thrusters
6 hanging knee raises
24 single-unders
– Use two dumbbells.

1A) BACK SQUAT 5x12x60%
1B) STRICT HSPU 5x4

Askelkyykkykävely
-paino taka- tai eturäkissä
3x 6m, nousu v2-v3

AMRAP 20

20/15cal machine
20 s.a Db hang clean&jerk
10 ttb

e90s x 6:
1 snatch + 1 hang snatch @ moderate

20-30min Empty Barbell Work:

- 3 Power Snatch
- 3 Squat Snatch
- 3 Power Clean and Push Jerk
- 3 Squat Clean and Split Jerk

• Do 6 reps in a row, rest 20-30s. Between Snatches and Cleans
• Rest 90s. after Cleans
• Focus on speed and balance

E2MOM for 12min
10s. All out
Remaining time(1:50) easy pace.
For calories

Back Squat 3x6x80%

8x4min on/2min off:

A) AMRAP
15/12 Cal
6x7,5m Shuttle Run

B) AMRAP
Cindy

C) AMRAP
35 Double Unders
15 KB Swings
5 Burpee over KB

D) AMRAP
2 Wall Walks
6 Box Jump overs
8 DB Snatches