10 min AMRAP
20 kb swings 24kg/16kg
5 strict push ups
15 sit ups

8× 2min ON 2min OFF

A) 4 Mavea 4 raakariveä 4 tangon yli burpeeta

B) 4 Seinäpalloa 4 rengassoutua 4 Istumaannousua

Rx: 40/30kg

Tulos: Tehdyt toistot

Sumo Deadlift
Build to a heavy 1 over 6-8 sets. Rest 3:00
- Sets of 5,4,3,2,1,1,1..
Option: Build to a moderate 5

For time:
21-15-9
Deadlift 100/70kg
HSPU

Amrap 12min
4 x Bar facing Burpee
6 x Hang Power Clean
9 x Push Press
@ 70/45kg

Athlete 1 completes a full
round while athlete 2
rests

4 rounds
weight 80kg/55kg
5 deadlifts
4 hang cleans
3 STOH
2 back squats

1a) Weighted ring dips 3x2x70%
1b) spider man push ups 3x6

EMOM x8

1) 10-16 suitcase deadlift
2) 6-8 box jump

MUSCLE BEACH WORKOUT 😎

EMOM 36
100-200m Run
12-15 DB Deadlifts
15-20 Air Squats
5-10 Chin-ups / Body Row
2-4 DB Devils Press (1/ 2 DB)
Rest

20min AMRAP 2-3hlön tiimissä

40 Cal konetta
40 Kahvakuulaheilautusta
40 Boxin yli burpeeta

*Yksi tekee kerrallaan, toistot saa jakaa miten haluaa.