SuperSet!

Single Arm DB Floor Press
4 x 6-8 each. Rest 45s.

Ring Rows
4 x 8-10. Rest 45s.
- Rx+: Feet Elevated
- Controlled tempo and pause for a 1 count of each rep

6min Amrap

8 Mave ( 70/50kg)
8 Hspu
8 Istumaannousu

1 Power Clean
2 Front Squat
1 Hang Clean
1 Jerk

AMRAP 45

2 Rounds of
8 Wall Balls
8 Toes-to-bar
8 Pullups
12/9 Cal

2 Rounds of
8 HR Pushups
8 Single Arm Devils Press
8 DB Box Step-Ups
300m Run

5x 3

V2

Goodmorning
4x8r
1min Recovery

5 RFT, "I go, you go"
15/12cal Airbike
15 GTOH w. 2 DBs
15 Burpees

Squat Clean Thruster
Build to a 1RM. Rest 2:00
- Goal: New PR
- Last tested : 2021.08.09

4-5 rounds:

3-10 reps, pull up (weighted if needed)

*

For quality ~20min
1) 30-50 DU
2) 1-3 rope climb
3) 6+6 deadbug (crosspress)
4) 15/10cal machine (fast pace)

AMRAP 27

Other : Running 900m

Other : Row Max. Calories.

Change after run. Result is total calories.