AMRAP 12
12 Box Jumps
9 Toes-to-bar
6 Thrusters 42,5/30kg

CONDITIONING

“Running DT”

5 rounds for time:
800m Run or 60/45cal Row
12 Deadlift
9 Hang Power Clean
6 Jerk

Overall RPE 4

Target: Repeatable pacing

Tailoring Options:
Run 400m or Row 40/30cal

Loadings:

Rxd: 70/50kg
Masters: 60/40kg
Tailored: 40/30kg

Every min for 8 minutes
1 clean&jerk @50-70%

Core WOD

3 rounds of:

30 sec on 30 sec off

Shoulder taps in plank
Plank
Tuck ups

(all together 9 minutes)

Tabata: Row for max calories

Row for max calories

8x 20 sec ON / 10 sec OFF

1-1,5-2 min of rowing
2-1,5-1 min of ski erg/assault bike/bike erg
0,5-1-1,5 min of shuttle running (10+10m)
rest 1 min bwn sets and keep moderate pace

3 Rounds:
50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans 60/40kg

Tc 12min

CONDITIONING

EMOM x16

1) 5+5 DB Snatch
2) 10-20cal Row
3) 5+5 DB STOH
4) 10-20cal Row

Overall RPE 3 to 4, go by feel

Target: unbroken sets. Pick a loading that keeps you moving all the time. This is not all out effort.

20min

5+5 tempaus kahvakuulalla
5+5 rinnalleveto kahvakuulalla
500m soutu

This is a three part Workout;

7 Min AMRAP;
1,000m Row
50 thrusters 20kg
30 Pull Ups

Rest 3 Mins

7 Min AMRAP
3 Squat cleans 80/60kg
6 Bar MU

Rest 3 Mins

7 Min AMRAP;
14 DB snatch 22.5/15
7 burpee box jump overs

Post total combined reps.