4 kierrosta

8 kahvakuula pystypunnerrus istuen
8 etunojapunnerrus kuulien päällä

2min lepo

Valmentajan valinta - keskivartalo

rest 3min btw amraps

12 x Wall Ball
9 x KB Swing 32/24kg
6 x Box Jump over

Go FAST every round!

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 79% of 1RM Front Squat For Both Lifts

40min EMOM
Minutes 1-10:
6 KB-Swings
10 Speed steps
6 Box jumps (step down)

Minutes 11-20:
6 DB-Snatches (alternating)
10 Boxer jumps
6 Sit-ups

Minutes 21-30:
6 Wall balls
20 Single unders bw
6 Push-ups

Minutes 31-40
6 KB-taters
10 Double unders
6 Burpees

Try to keep steady pace trough the whole workout. No gasping or heavy breathing allowed.
Intensity level 3.

AMRAP 15:
27/18 Calorie Assault Bike
21 GHD Sit-ups
15 Chest to Bar Pull-ups
9 Sandbag Cleans (100/70)

21-15-9:
Dumbbell Power Snatch (50/30)
Burpees

3×3 at 74%
3×3 at 79%
3×3 at 84%

4 rounds
200m row

10 ring dips

10 T2B

AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

30s. On, 30s. Off for 30min
Overhead squat (light weight or empty barbell)
Speed steps

Intesity level 3