For quality
4 Rounds
4 Tall box jump
8 Candelstick/dragonflag
16 cal Row
Rest 1 min

7min AMRAP:

• 7 raakatempaus riipusta (N 30kg / M 42,5kg)
• 7 wall-ball 3m (N 6kg / M 9kg)
• 7 boksihyppy (N 50cm / M 60cm)

AMRAP 27 ( REPS)

50 Double Unders / 25 Power Jump Single
16 Devils Press 2 x 22,5 / 2 x 15kg
200m Run w/ Dumbells 2 x 22,5 / 2 x 15kg
75 Sit Ups

10 min amrap
3 Db deadlift left arm
3 Db hang squat clean
3 Db hang snatch
3 Db Stoh
3 Db deadlift right arm
3 Db hang squat clean
3 Db hang snatch
3 Db Stoh

you go, i go

20 HSPU
20 Front Squat w/2 KBS
500m Row

RX KBs 2x24 / 2x16

For time:

800m run
20 pull up
20 push jerk @60/40kg

400m run
15 pull up
15 push jerk

200m run
10 pull up
10 push jerk

3 sets for Quality

20 Renegade Rows - total
15 Hand Release Push-ups
10 Ring Face Pulls
Rest as needed.

• Rx+: 10/6 Strict Handstand Push-ups for HR Push-ups

EMOM 16:00

Minute 1: 15 Barbell Rows @42.5/30kg
Minute 2: 30 Double Unders
Minute 3: 15 Strict Press @42.5/30kg (take from floor)
Minute 4: 200 Meter Run/Row/Bike/Ski/½Stairs

• Rx+: @52.5/35kg

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