15min amrap
12 Box jump over (75/60cm)
9 Toes to bar
6 Hang squat clean (70/50kg)

AMRAP 45
100 Double Unders
90 Air Squats
80 Pushups
70 Knee-hugs
60 Wall Balls
50 Burpees
40 Sit-ups
30 Box Jumps
20 Calories
10 Wall Walks

And then back up

20 Cal
30 Box Jumps
….

*stop and Run 400m at minute 8, 16, 24, 32 and 40!

1A) deadlift 5x3x75%
1B) ring dips 5x8 (remember, support at top position)

Bench press

1,1,3,3,5,5

10-9-8-7-6-5-4-3-2-1

Strict pull-up
Strict Hspu
Pistol squat

Cap 20 min

Five sets of ten reps

AMRAP 12
4 Bar Muscle-Ups
12 Power Clean & Jerk 50/35kg
24 Double Unders

Tempaus nousulla
6x2

20 min EMOM
odd 3 CLEANS 80kg/55kg
even 10 PUSH UPS

120 cal airbike, begin every minute with 5 burpees