1) 12/8 Cal Row + 10 Push-Up
2) 12 Wall Ball + 8 Ring Dip
3) 12 Box Jump + 6 HSPU

Pick suitable reps where you wont have to break up the sets!

5 rounds, 30 s on, 30s off:

• Muscle-ups
• Hollow rocks
• Double unders
• Ball slams/V-ups/banded kettlebell swing/hammer/ski-erg

in 20min

hang snatch triples

• keep the weights moderate and focus on rhythm

Raaka tempaus 2,2,2,2,2
nousevilla painoilla
Alakvalla 2 min.

5x 4

AHAP

Every set should be within 5kg of each other

Perform burpees for 20 sec of every minute. Aim for same amount of burpees every minute.

Find your max in 10min

The Ghost

6 rounds for reps
1 min of rowing
1 min of burpees
1 min of double unders
1 min rest

Scaled:
SU

Result: reps

3 x 10 steps (5 right and 5 left)

3-2-1 Front squat

• leave two reps in the tank
• rest 3 minutes between sets

3-2-1- Front squat

• leave one rep in the tank
• rest 3 minutes between sets

Two waves, second little bit heavier!