AMRAP 12
12 Box Jumps
9 Deadlifts 100/70kg
6 Handstand Pushups

EMOM x 32

1) 6-16 row
2) 2-5 wall walk
3) 6-16 bike
4) 6-10 ttb

Lantionnosto (Hip thrust) 5,5,5,5

nousevilla painoilla, 2 min tauot.

Deadlift: 4x15 (100/70) (~60%)
Rest as needed. Max 90s.

DELOAD WEEK

For time
Buy in: 1,5k/1,2k row
10 - 8 - 6 - 4 - 2
Turkish get-up

Perform 30 crossovers / 50 single unders between the sets

10 Kierrosta aikaa vastaan

5 Ilmakyykkyä
3 Mavea 45-50%
3 MU/C2B/leukaa

RX
FOR TIME
10 Power Snatches @50/35kg
20 Hang Clean & STOH@50/35kg
30 Burpees
60/50 Cal Row/Ski/Bike
30 Burpees
20 Hang Clean & STOH
10 Power Snatches
Timecap: 21 mins

Same weight on the barbell across the whole workout!
SCALED
FOR TIME
10 Power Snatches @ light/moderate
20 Hang Clean & STOH
20 Burpees
50/40 Cal Row/Ski/Bike
20 Burpees
20 Hang Clean & STOH
10 Power Snatches
RPE 8

Timecap: 21 mins

Rive kyykkyyn 1RM

4x
3min ON/90sec OFF

Alt. A and B

A) 20 Wall Balls
15 KB Swings 24/16kg
+
max Cal. In the remaining time

B) AMRAP of
3 Bar Facing Burpees
5 Thrusters 60/40kg
7 Toes-to-bar

RX
ON A 11:00 RUNNING CLOCK...
20 Overhead Squats @60/43kg
Immediately Into
6 ROUNDS
5 Shoulder to Overhead
50 Double Unders
Immediately Into
Max Overhead Squats in Time Remaining.

SCALED
ON A 11:00 RUNNING CLOCK...
20 Front Squats @moderate
Immediately Into
6 ROUNDS
5 Shoulder to Overhead
80 Single Unders
Immediately Into
Max Front Squats in Time Remaining
RPE 7

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1&2 - Cardio Choice (Nasal Breathing)
MIN 3 - :45 Box Prayer Stretch