6x
Every 5min:
10 Bench press @70-75% BW
10 Double DB bent over row (AHAFA)
10 Ring dips
10 Burpees (optional)

Scale reps if needed. You should be able to rest at least 1min btw rounds.

Amrap #1
Bike 2000/1700 m
30 Burpee BJ 60/50cm
Max reps DU

Rest 5 min

Amrap #2
Ski 1000 / 850m
50 WB shots
Max reps DU

-You should have atleast 1 min for DUs
-all the reps together

5 rounds, in turns with a partner

4 DB push press (select the weight of your 7 RM set)
4 long jumps

Both partners complete 5 sets.

20/17 cal Air bike / Row
10 Squat Cleans (60/40kg)

(Time cap: 8min.)

12 DB snatch (30/20kg)
12 Burpee over db
24 Shuttle Run (2x5m=1 rep)

(Time cap: 10min.)

5x3
@65-80%
Rest 2-3min.

Takomo Pikkujoulu Games event 1

Amrap 30
80 WB shots
10 syncro burpees
80 Russian KB swings
10 syncro burpees

4 rounds
200m row
10 burpees
10 box jumps 60cm/50cm
10 C2B

10 Rounds of
8 Dips (on a Bench/chair)
16 Lunges (alt.)
16 Sit-ups
32 Jumping Jacks

• use a weight, why not an waterbottle or something heavy to do One Arm Overhead Lunges 💁‍♂️

• Snatch pull: 5x3
• Snatch balance: 5x3

• Squat snatch: 5x3

• max 60%