4 min amrap
14 wall ball shots
7 box jumps

2 min rest

4 min amrap
14 box jumps
7 wallball shots

2 min rest

4 min amrap
14 wall ball shots
7 box jumps

2 min rest

4 min amrap
14 box jumps
7 wall ball shots

-Score is all the reps together from all four amraps.

“Leg destroyer”
3 rounds of
10 box step ups 20/15
20 reverse lunges 20/15
0:45s posterior planking
10 heavy wall ball
0:45s hollow rock
20 backrack lunges 20/15
10 jumping squats

This is not for time, rest at least 1 min between full rounds.

Conditioning
AMRAP 5
150 Double Under buy in
12 Thrusters (95/65), 12 CTB PU

Rest 5 mins

AMRAP 5
100 Double Under buy in
9 Thrusters (115/80), 12 TTB

Rest 5 mins

AMRAP 5
50 Double under buy in
6 Thrusters (135/95), 12 PU

5min DBl KB clean tutorial

Plate hops
Lateral skater jumps
Side to side plate jumps
Double KB cleans
Alternating plate runners
Plank walkout

Share KB + stack of plates (x2 45#) with partner. Go in order or it doesn't work .

20:10x 4 each before moving on.

12min circuit

20

10 Min EMOM
3 touch and go cleans @ 70% of previous

10 min alkavalla minuutilla

1. Varpaat tankoon maksimi toistot
2. Soutu maksimi kalorit

Aikaa vastaan:

21-15-9

• boksihyppy (N 50cm / M 60cm)
• swingi(amer.) (N 24kg / M 32kg)

Amrap 8

5 pull ups
10 push ups
15 air squats

EMOM 20
1: 10 thrusters 45/30
2: 15 KBS 24/16
3: 20 abmat sit ups
4: ME burpees
5: REST

AMRAP 10

Use 60-70% load section one load. (bar from floor)