10 rounds for time of:
15/12 Machine Calories
15 Wall Balls, 9/6 kg,

Timecap: 20 mins

4 x 10 min emom / rest 2 between

1. 10-15 cal row
2. 15 ab mat sit ups

1. 10-15 cal bike
2. 4-6 str. pull up

1. 10 -15 cal ski
2. 8-12 t2b / v-up

1. 6 -10 x 10m s.run
2. 8-15 push up

Aikaa vastaan:

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

• burpee❤️
• istumaannousu

24min Amrap

9/10cal Machine
10 Push Ups / 10 HSPU
30 Rope Jump
10 Sit Up / 10 T2B

Rest 1min Between rounds

AHAFA, as heavy as form allows.

Saturday smash!!

In teams of three

AMRAP 30
A) max calories machine

B)
100 push up
100 box step up
100 sit up
100 Plate GTOH @20/15kg

EMOM 40
1) 10-18 Cal. Row
2) 6-10 Burpee Box Jump overs
3) Plank hold
4) Rest
5) 10-18 Cal. Bike
6) 5-8 Devils Presses
7) Deadhang in the rack
8) Rest

PATNER AMRAP 30

100cal machine
100 air squat
100 kbs@24/16kg
100 sit up

I go You go!!

15 min for skill:

10 kip swings
5 kip swing with push down
10/10 arch-/hollorocks
3 kipping pull-ups/3jumping pull-ups
3 kipping C2B/3 jumping C2B
1-3 bMU/jumping bMU

Warm Up
2 rounds
40/20/10s of rowing, add speed.
5 prone ATYT's
10 cossack squats
10 glute airplanes
then 2 sets of burgener snatch warm up with barbell, 5 reps each movement.
rest 1 min bwn sets

Weightlifting
8x1+1+1 power snatch + hang power snatch + snatch balance @35-70%
rest as needed bwn sets

Strenght
Deadlift 10-10-6-6-6 reps @50-55-60-65-70% of 1rm
rest as needed bwn sets

Metcon prep:
2 sets
5 ghd sit ups + 5 kb swings, add weight + 5m hs walk
rest 1-2 min bwn set

Metcon

3x2 min on / 1 min off
10-15 v-ups
10 kb swings @20-24/28-32kg
max meters wall walks in remaining time