4x 2min ON/2min OFF
alt a and b

A.AMRAP 2
3-6-9-12-...
Power Snatch 42,5/30kg
Toes-to-bar

B.AMRAP 2
3 Wall Walks
25 Double Unders

Conditioning workout

8 rounds (40s on / 20s off)
1. Bike erg or echo bike for cal
2. Row for cal
3. Shuttle run for reps (1x = 7m)
4. Rest

Try to aim 80% effort

PERFORMANCE

FOR TIME
6 x Stairs
150/125 Cal Bike/Row/Ski

---

FITNESS

FOR TIME
3-5 x Stairs
125/100 Cal Bike/Row/Ski

• Time Cap 24:00
• RPE 7, not maxing out.
• Busy class? Half will start with the calories

AMRAP in 6 minutes:

10 DB Cleans
10 DB STOH
M: 20kg DB’s N: 10kg DB’s

*You go, I go

Rest 2 min

AMRAP in 12 minutes:

6 Deadlifts 100/70kg
12 HSPU
17 Air squats
*You go, I go

Rest 2 min

For time:
100 Box over burpees, regionals style 30”

*Divide evenly between partners.

A) On the minute for 8min
2 power clean @70-75%
Rest 2min, then
Every 30s for 8 rounds: 1 power clean @85%

B) 3 rounds for quality
20s L-sit hold
12-16 alt. v-up / tuck-up
30s/side KB front rack + overhead carry

3x
4min ON/2min OFF

A. AMRAP of
10x7,5m Shuttle Runs
8 KB Swings (heavy)
8 Goblet Squats

B. 40/30 Calories
+
AMRAP in the remaining time
1-2-3-4-... Deadlifts 100/70kg
1-2-3-4-... Bar Facing Burpees

C. AMRAP of
9 High Box Jumps
6 Handstand Pushups
3 Bar Muscle-Ups

RX
4 ROUNDS FOR TIME
21/16 Cal Row/Ski/Bike
15 Up-Downs
9 KB Goblet Squats (32/24)

Timecap: 12 mins

SCALED
4 ROUNDS FOR TIME
15/12 Cal Row/Ski/Bike
12 Up-Downs
9 KB Goblet Squats (Moderate)
RPE 7

OPTIONAL COOLDOWN
1:00/1:00 couch stretch
1:00 pancake split
1:00/1:00 half frog sit

Partner WOD
4min for Calories
6min of *
4min for Calories
6min of *
4min for Calories
6min of *
4min for Calories
6min of *
4min for Calories

*AMRAP of (continue where You stopped)
30 Single Arm DB Hammer Curl into Press
30 Banded Triceps Extensions
30 Single Arm DB Renegade Rows
30 Banded Biceps Curls
30 Weighted (DB) Lunges

EMOM10
2 Squat snatch @70-75%

Huom!
Toistot pitää olla teknisiä!

Accessory
8min for quality
10 hollow rock
10 arch rock
10 banded straight arm pull-down