A) AMRAP 4
12/9 Cal
8 Toes-to-bar
8 Box Jump Overs

Rest 2min

B) AMRAP 4
30 Double Unders
8 DB Snatches 22,5/15kg
8 Handstand Pushups

Rest 2min

C) AMRAP 4
10x7,5m Shuttle Runs
8 KB Swings (heavy)
8 Goblet Squats

Tempo Back Squat @ 11X1
3x2

• Keep weight Heavy+ across all sets.
• RPE 9
• 1 down, 1 pause bottom, fast up, 1 top

In 10min build up to heavy set of
1 clean
1 hang clean
1 split jerk

Emom 7
T2B

*Valitse mukava määrä, jota pystyt pitää joka kierroksella.

Tempo Strict Press @ 11X1
3x4

• Keep weight Heavy across all sets.
• Fast up, 1 lock out, 1 down, 1 reset

RX
FOR TIME
100/80 Cal Row/Bike/Ski
5 Rope Climbs
75 Russian KB Swing @24/16kg
5 Rope Climbs
75 Russian KB Swing
5 Rope Climbs
100/80 Cal Row/Bike/Ski

Timecap: 25 mins

SCALED
FOR TIME
80/60 Cal Row/Bike/Ski
2 Rope Climb / 10ea Single Arm Ring Rows
60 Russian KB Swings @16/12kg
2 Rope Climb / 10ea Single Arm Ring Rows
60 Russian KB Swings
2 Rope Climb / 10ea Single Arm Ring Rows
80/60 Cal Row/Bike/Ski
RPE 7

Timecap: 25 mins

Aikaa vastaan:
3 kierrosta:

• 9 burpee
• 9 boksihyppy (N 50cm / 60cm)
• 9 T2B

Lepää tasan 2min, jonka jälkeen:
3 kierrosta:

• 2 kierrosta Cindy:ä (kts. alhaalta)
• 10 rinnalleveto ja työntö (N 42,5kg / M 60kg)

Lepää tasan 2min, jonka jälkeen:
3 kierrosta:

• 9 burpee
• 9 boksihyppy (N 50cm / 60cm)
• 9 T2B

(Cindy = 5 leuanveto + 10 etunojapunnerrus + 15 ilmakyykky)

AMRAP x 10 MINUTES
3-6-9-and so on...
Deadlifts @100/70kg
Up-Down Box Jump Overs @60/50cm

RPE 8

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Glute Bridge-Ups w/:05 pause at top*
:30/:30 Single Leg Glute Bridge Hold
*Option to use a band above knees. Focus on bracing, lifting, then holding

Front squat 5x60%, 5x65%, 2x5x70%

Amrap 9

7 Push up
7 Pull up
7 Air squat
7 T2b/T2r