3 rounds

4min work
450 / 400m row
20 box jump 60/50
AMRAP power snatch 50/35

4min rest

*Result is the total amount of power snatches

In teams of 4

3 x AMRAP 12
A)
max calories machine 1.
max calories machine 2.
max reps sit up
REST 3MIN
B)
max calories machine 1.
max calories machine 2.
max reps air squat
REST 3MIN
C)
max caloriesmachine 1.
max calories machine 2.
max reps up&down

3 athletes move, 1 athlete rest / split anyhow

2 rounds

AMRAP 4
10/8 cal row
6 burpee over rower

Rest 3min

AMRAP 4
8 clean & jerk @42,5/30
8 toes to bar
6 bar over burpee

Rest 3min

YGIG 15 min AMRAP

Toistot: 2-4-6-8...

Raakatempausta (kevyt/keskiraskas)
Bar facing burpeeta

4 Rounds

10 Thrusters

25/20 Cal Row

Rest 3:00 b/t Rounds

Increase weight on Thruster as needed

PERFORMANCE
AMRAP x 16 MINUTES
3-5 Strict Handstand Push-Ups
10 Box Jumps @75/61cm
15 Air Squats
20 V-Ups

---

FITNESS
AMRAP x 16 MINUTES
5 Pike Push-Ups / Box Pike Push-Ups
10 Box Jumps @higher than normal
15 Air Squats
20 Sit-Ups

• RPE 7
• Video: https://vimeo.com/872852222?share=copy

EMOM x 6 MINUTES
Pressing Skill/Strength Work

Option A.
2 Strict Handstand Push-Ups + 3 Strict Handstand Push-Ups (adjust to deficit, floor, pads)

Option B.
2 DB Deficit Push-Up + 3 Pike Push-Ups (adjust with deficit, floor or pads)

• Scale so there is only a quick reset between the 2 different movements.

Back squat 5x5
* -nouseva paino
-lepo 3-4min sarjojen välissä*

Aikaa vastaan 3 kierrosta

20 Käsipainotempausta
10 T2B
20 Punnerrusta
10 OH-Askelkyykkyä

4x
3min ON/2min OFF
Alt. A and B

A.AMRAP of
5 Strict Pullups
7 Deadlifts 100/70kg
9 Box Jumps

B.Max Calories