12 MIN AMRAP
12 wall ball 9kg/6kg
12 KB SWINGS 24kg/16kg
12 BURPEES
12 BOX JUMPS 60cm/50cm

Every 5:00 x 5 sets
15 Calorie Bike/Rower/Ski
15 Landmine Thrusters
15 Russian Swing

• Goal: You should have at least 2:00 of rest which will enable you to maintain your output throughout.
• Thrusters in 1-2 sets. Swings UB but challenging.

5 RFT
15 HSPU
15 DB STOH w. 2 DBs 22,5/15kg
15 cal Row

20min time gap

3 rounds
10 push presses 50kg/35kg
10 pull ups
10 pistols alternating

Superset!

DB Floor Press - neutral grip: 4 x 8-10.
Rest 45s
Ring Pull-Up: 4 x 4-6.
Rest 45s.

Options: Jumping Pull-up w. 3s Negative, Partner Assisted Pull-ups, Self-Assisted Ring Pull-ups

Single leg Plank Hold R
Tuck Crunch
Single leg Plank Hold L
Arch Up

Rive ja työntö

5 rounds for time
40/30 Cal.
30 Wall Balls
20 KB Swings 32/24kg
10 Overhead Squats 50/35kg

Juoksu 40 minuuttia.

• Juokse 40min ja tee 4 min välein 30s veto

Vetoja yhteensä 7kpl

Kirjaa ylös kokonaismatka.

5 rounds for time
9 deadlift 60/42,5
6 power clean
3 thruster