Alternate
1. Dball or sandbag to shoulder 4 reps
2. 10 strict hspu
3. 5-8 bar MU
4. 50 double unders
5. Rest

Aikaa vastaan:

• 10 takakyykky (N 60kg / M 85kg)
• 50 swingi (ven.)(N 24kg / M 32kg)
• 20 etukyykky (N 42,5kg / M 60kg)
• 40 boksihyppy 50cm
• 30 valakyykky (N 25kg / M 35kg)
• 30 T2B – varpaat tankoon
• 30 valakyykky (N 25kg / M 35kg)
• 40 boksihyppy 50cm
• 20 etukyykky (N 42,5kg / M 60kg)
• 50 swingi (ven.)(N 24kg / M 32kg)
• 10 takakyykky (N 60kg / M 85kg)

EMOM x 6 MINUTES
MIN 1: 5 Overhead or Front Squats*
MIN 2: 100m Run
*Start light and build up to or past workout weight.

1RM anyhow

AMRAP in 20 minutes:

P1)
10 1- arm DB thrusters
10m 1-arm OH lunge, R
10 Wallball shots 20/10lb
10m 1-arm OH lunge, L

P2)
15 Sit-ups

Choose a moderate weight dumbbell.

AMRAP 9

6 Box Jumps 30/24"
3 Chest To Bar Pull-ups
9 Kettlebell Swing 32/24kg

5-5-5-3-3-3-1-1-1:
Thruster
– Lift every 3:00.

Scaled WOD
For load:
5-5-5-3-3-3-3:
Thruster
– Lift every 3:00.

3x3, nousu

PERFORMANCE
8 ROUNDS FOR TIME
20/15 Cal Row/Bike/Ski
20 Sit-Ups*
10 Alt. Back Rack Lunges @60/42.5kg
1 Rope Climb
Weighted Optional.

---

FITNESS
8 ROUNDS FOR TIME
15/12 Cal Row/Bike/Ski
15 Sit-Ups
10 Alt. Back Rack Lunges @moderate
1 Rope Climb / ½ Rope Climb / 3 Floor to Stand

• RPE 7
• Video: https://vimeo.com/835912372?share=copy

AMRAP 18
4 Deadlifts 120/80kg
8 Box Jumps
16 Situps
32 Double Unders

*Run 300m at min 00:00, 06:00 and 12:00