For Time:
50 Pull-Ups
500 Meter Row
21 Thrusters (95/65)
1000 Meter Row
21 Thrusters (95/65)
500 Meter Row
50 Pull-Ups

4 Reps @ 77%
1 Rep @ 82%
4 Reps @ 77%
1 Rep @ 87%
4 Reps @ 77%
1 Rep @ 92%

10min amrap:

• 1 curtis press (N 42,5kg / M 60kg)
• 1-2-3... bar-facing-burpee

Curtis press = 1 raaka rive riipusta + 1 oikean jalan askelkyykky + 1 vasemman jalan askelkyykky + 1 push press

“Almost like frantasy land”

3 rounds
9 Thurster 42,5/30kg
9 Pull-Up

3 rounds
7 Thruster 50/35kg
7 C2B

3 rounds
5 Thruster 60/40kg
5 Bar MU

RPE 4-5

1) Low Box Squat, Moderate Stance: 8 x 2 @60%, every 60s.
– Below Parallel Box

2) Sumo Deadlift: 4 x 4 @60%, every 60s.
– Reset on each rep (not touch n go)

Amrap 12 with partner
Toinen tekee
1x portille ja takas farmers carry DB/KB
sillä aikaa toinen tekee 50 DU
Sen jälkeen vaihto.

For Time (30 minute time cap):
Descending burpee ladder starting at 20 with a 400 run between sets.
Workout is as follows:
- 400m run
- 20 burpees
- 400m run
- 18 burpees
- 400m run
- 16 burpees ..... until you reach 0 burpees.

Today’s endurance workout consists of two simple movements; running and burpees. This workout is long and enduring and a mental test to maintain a consistent pace and try to keep moving for the entire workout. So grab a burpee buddy and get after it! 👊🏼😎

Ascending Ladder for 7 Minutes:
1 Power Clean (155/105), 20 DU
2 Power Cleans (155/105), 20 DU
3 Power Cleans (155/105), 20 DU

Add (1) Power Clean per round

10 rounds, 1min ON, 30sec OFF

Work these as AMRAPS

A) 8 Alternate DB Snatch (4+4) + 8 Box over Jump
B) 12 Wallball + 12 KBS

On 3-2-1-GO! Do 1min of AMRAP A, then rest 30sec and start AMRAP B for one minute. Rest 30sec on continue A where you were. Keep a steady pace, this is not all out effort. Total time of workout is 30min. Go by feel.

21-15-9:
DB Snatches (50/35)
Calorie Row
…Directly into…
21-15-9
Box Jump Over (24/20)
Pull-Ups