RX
AMRAP x 12 MINUTES
15/12 Cal Bike/Row
12 Push-Ups
8 DB Alt. Devils Clean (22.5/15)
(Score is Rounds + Reps)
RPE 8

SCALED
AMRAP x 12 MINUTES
12/10 Cal Bike/Row
8 Push-Ups
8 DB Alt. Devils Clean (15/10)
(Score is Rounds + Reps)

GOAL: 4+rounds

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
:30/:30 Half Pigeon or Figure 4 Stretch
15 Glute Bridge-Ups
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets

Back squat 5x5
Tempo 5011

Squat clean
8x3r
2 reps in the tank.
Go every 90s.

EMOM x 30
1) row
2) 8-12 DB snatch + box over jump
3) rest or core of your choice

Working 2 on : 2 off for 32 mins ( 8 intervals)

A. 20/15 cal row + 15 thrusters + max bar over burpees

B. 100 double unders + max db snatch 22.5/15kg

AMRAP 24

YGIG
100 Wall ball 9/6kg
100 DU
100 KBS 24/16kg

(10 rep sets, DU anyhow)

Push Press 1 RM

Start with a small dip, drive up with the legs, catch with knees straight. No dipping under the bar!

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Post 5 heaviest succesfull attempts.

IN TEAMS OF 2
AMRAP x 14 MINUTES
1 Power Clean@85/60kg
2 Box Jump Overs@60/50cm
3 Chest to Bar Pull-Ups
- P1 will complete 1 full round while P2 rests. Once P1 has completed a round P2 will then complete a round.

24min amrap:

• 10 raaka rinnalleveto riipusta (N 30kg / M 42,5kg)
• 22 ilmakyykky
• 14 burpee

Snatch pull

4x3