AMRAP 6 x 2 sets. Rest 1:00 between AMRAPs.
5 DB Hang Squat Cleans @22.5/15kg
5 Burpee Box Jumps @61/51cm
*Score = Total Reps/Rounds

CONDITIONING

7min AMRAP

1-2-3-4... HSPU
1-2-3-4... Double DB Front Squat 22,5/15kg

First 1 HSPU, then 1 FS, next round 2 and 2, 3 and 3… Badasses will do HSPU Strict. Scale if needed.

RPE 4

On the 90s x 5 Rounds:
33% of Max Kipping Handstand Push-ups
3-3-2-2-1: Power Cleans
Between 70-85%.
Single Repetitions on Cleans.

3 rds steady pace
12 step walking lunge w/2KBs in front rack
15 x Sit Up

3x

3x2min ON/2min OFF

A) 2 Rounds of:
10 Wall Balls
5 Burpees
+
ME Cal. Assault Bike

B) ME Cal. Row

C) 18/12 Cal. SkiErg
+
AMRAP of:
5 Pushups
5 V-ups

Back Squat E3MOM

5 times every 3 minutes on the minute:

10 Back Squats

Choose a loading that fits your fitness level. All reps unbroken!

Aikaa vastaan:

• 50cal soutu
• 50 wall-ball 3m (N 6kg / M 9kg)
• 50 burpee-leuanveto (10cm tiptoe target)

Endurance WOD

AMRAP 40 min

In teams of 3. Complete as many rounds as possible in 40 minutes.

240 Cal row
105 Wall ball 9/6 kg
54 T2B

Share the work. One works, two rests.

1a) Ring Rows: 4 x 10-12. Rest 30s.
- Pause for a 1 count at the top

1b) Single Arm DB Floor Press, neutral grip: 4 x 8 each. Rest 30s.
- all sets of with one challenging weight.

3rds
30 x Box Jump
30 x KB Swing
30 x Sit Up
30 x Clean & Jerk (35/25kg)