AMRAP 15
50 Double Unders
(18/12 Calorie Assault Bike)/250 m Row
15 Dumbbell Hang Squat Cleans (50/35)

Partner WOD
20min AMRAP
"I Go, You Go"
6 DB/KB Snatches
5 Goblet Squats
4 Burpee Box Jump Overs

(Heaviest possible Weight)

As many rounds/reps as possible in 21min of

• 15 Kettlbell Swings 24kg/16kg
• 30 Double Unders
• Run/Row 400 Meters
• Rest 60s

(85%/5)5

2 Rounds:
60% of Max Unbroken HSPU
50% of Max Unbroken HSPU
40% of Max Unbroken HSPU

*Rest as little as needed between unbroken sets and rest 2:00 between rounds

3-4 rounds; for quality (don't go too heavy)
10 good mornings 50/35Kg
15 back squats
8 strict Press

Same weight for all movements! Back Squat should be light!

High hang snatch
Working on quality for 15 Mins

5min Time window
Buy in:
100 x Double unders
Rest of time:
AMRAP Wall balls
Result is number of wall balls.

3-5 rounds FOR quality, use 25 min max

1-3 rope climb
10/10 banded hamstring curl
5- 10 egyptian overhead squat (don't have to be unbroken. Tehdään kepillä)
5/5 or 10/10 pistol squat
8/8 KB windmill

Don't rush.

EMOM 24 (45 sec work, 15 sec rest

1: Burpee 15 reps
2: Calorie row 15/13 cal
3.) DU 50 reps