3rds
8-12 x Bent over row w/2KBs or DBs
rest 2min
8-12 x Parallette Push Up
rest 2min

AMRAP 20:
20 Wallballs 9/6kg
20 Single Arm Dumbbell Snatches 22,5/15kg
20 Box Jumps
20 Single Arm Dumbbell Push Presses 22,5/15kg
20/15 Calorie Row

Light Option

EMOM 20

1. 6-10 Wall Ball
2. 8-10 alt. Dumbbell Snatches
3. 8-10 Box Jumps/ Step-Ups
4. 10-12 Dumbbell Push Press (5-6 each)
5. Rest

5x
3 Shoulder Press + 3 Push Press + 3 Push Jerk

Back Squat 5x5x80%

On the 5:00 x 5 Rounds:
7 Deadlifts 80/60kg
20 Alternating Jumping Lunges
7 Deadlifts 80/60kg
250/200 Meter Row

Half Mary
AMRAP 10

5 Handstand Pushups
10 Pistols (Alternating)
15 Pullups

AMRAP 9:
35 Double Unders
25 Air Squats
15 Kettlebell Swings 24/16kg

50 DU
40 v-ups
30 pull ups
50 push ups
40 box jumps 60cm/50cm
30 burpees

3 rounds
1:30 cardio
5 inch worm
10m tin soldier walking
10 walking lunges
10 hollow rocks
10 deadlifts , add weight each round.
starting with barbell

6x 4 AMRAP, vaihtele A ja B, lepää 2 min

A.1: 30 power clean 40/30 + 20 pull-ups + 10 synchro brupee
B.1: 30 power snatch 40/30 + 20 push-up + 10 synchro t2b/k2e
A. 2: 24 pc + 14 pu + 8sbrp
B. 2: 24 ps + 14 pu + 8st2b/k2e
A. 3: 20+10+6
B. 3: 20+10+6