AMRAP 7
4 Muscle-Ups
8 Pistols
16 KB Swings 24/16kg

Rest 3min

AMRAP 7
10/7 Cal.
10 Thrusters 42,5/30kg
10 Toes-to-bar

“Chief”
5x 3 min AMRAP
3 Power Cleans@60/43kg
6 Push ups
9 Air Squats
Rest 1 min between sets

Extra :
DB Plank Pull Through: 4 x 8-10 each. Rest 60s.

A) Max reps strict hspu or kipping hspu

B) EMOM 10:
1. 50% of day’s max reps
2. 45 s row @ moderate pace

3 rounds for max reps:

30sek on / 60sek off

1. Cal Row
2. 1kb hang snatch (16/12)
3. Sit-up
4. Box over jump
5. Burpee to target

3min Rest between rounds.

hang kb snatch (15/15sek)
Result, lowest rep off each movement.
Scale weights and movement so that you can be fast.

12-9-6-3
Raaka rinnalleveto 60/40kg
Leuanveto
Etukyykky 60/40kg
Leuanveto

6x1 hang snatch (below knee) + 1 snatch @75-80%

3 rounds
10+10 bar behind the neck walking lunge
- rest 60 sec
1-3 weighted pull up
- rest 60 sec

"Bear Grylls"

In 7:00
500 Meter Row/Ski/1000m bike erg
Remaining time: Max Bear Thruster @ 60/42.5kg

Squat Clean Thruster + Back Squat Thruster = Bear Thruster
Score = total reps.
Option: DB Man Makers

This is to be performed as an EMOM
30 Mins rotate through

1. 10-20 Air squats
2. 20 mountain climbers
3. 15 hollow rocks

Cool down 15 mins
Couch stretch
Seal stretch

Upperbody and core

Push up complex:
4-8 diamond push up
4-8 push ups
4-8 wide push ups
rest as needed
x 5 Rounds

B.
chair dips 10-15 reps
rest 30 secs
x rounds

C.
With water bottles/ cans/ anything you have
30 secs shoulder circles (football size)
30 secs lateral raises
30 secs front raises
rest as needed
x 3 Rounds

D.
Complete 150 sit ups
EMOM 10 Russian twists