AFAP (As Fast As Possible)
27-21-15-9 reps of
Sumo Deadlift High Pulls
Thrusters

*42,5/30kg

AMRAP in 16′ of
3 Power Cleans 60/40kg
3 HSPU
Then 6/6, 9/9 etc.

15min AMRAP
30 x Weighted DB Box step-overs
30 x DU
30 x Push press 45/30kg

AMRAP 25min:

80 Wallball
60 Burpee
40 KB Ground to overhead (snatch/clean and jerk)
20 Pull up

Every 2min for 10min (5 sets)
Back Squat
Set 1 - 6 reps @ 65%
Set 2 - 4 reps @ 75%
Set 3 - 2 reps @ 85%
Set 4 - 2 reps @ 90%
Set 5 - 1 reps @ 95%

Followed by...
One set of:
Back squat x max unbroken reps @ 90%

For time:
50 Box Jumps
25 Handstand Pushups
40 Box Jumps
20 Handstand Pushups
30 Box Jumps
15 Handstand Pushups
20 Box Jumps
10 Handstand Pushups
10 Box Jumps
5 Handstand Pushups

For time:
1 Handstand Pushups
2 Toes-to-bar
3 C2B Pullups
4 HR Burpees
5 High Box Jumps
6 Pistols
7 Wall Balls
8 DB/KB Snatches 24/16kg
9 Jumping Squats
10 OH Walking Lunges with a 20/15kg plate

(After completing the first movement go back to 1 and begin again adding a new movement each round. 1, 1+2, 1+2+3 ....

“Pistol Annie”
DU 50-40-30-20-10
Pistols 20-16-14-12-10

7min amrap:

• 10 raakatempaus (N 25kg / M 34kg)
• 3 bar muscle-up

Dynamic Shoulder Press
8x3r @ 65%
1min Recovery