8 Rounds of
8 HR Pushups
8 V-ups
8 Pistols
8 Pullups
8 Single Arm Devils Presses
8 Wall Balls
8 High Box Jumps
Run 300m or 20/15 Cal.

+

AMRAP in the remaining time of the 45min
8 KB Swings
8 Handstand Pushups
8/8 KB Bent over Row

AMRAP 3min

50 wall ball
40 TTB
30 Sandbag over shoulder

rest 1min

AMRAP 5min

50 wall ball
40 TTB
30 Sandbag over shoulder

rest 2min

AMRAP 7min

50 wall ball
40 TTB
30 Sandbag over shoulder

rest 1min

2-4-6-8-...
* DB Front squats (2x 22.5/15kg)
* Toes to bars

3 rounds
5 BAR MUs
6 OHS 60kg/40kg
25 DUs

Pause front squat
5x3r @ 75%
2min Recovery

2min. ON / 2min. OFF
12/9 cal Air Bike/Row/Run
9 Burpee over bar (facing)
Max reps HSPU

Metcon (quality)

EMOM for 8 minutes of:
10 Toes to bar + 10 Air squats

Rest 2:00 min

EMOM for 8 minutes of:
8 Thrusters + 8 Push-ups

*Choose a light/moderate weight. Goal is to go unbroken on each set.

6min AMRAP
Bear complex
-Power clean
-Front squat
-Push press
-Back squat
-Push press

EMOM 3 Burpees
Result is number of completed Bear complexes.
Full complex is 1 rep.
M:55kg
W:40kg

Penkki 2x2x80%, 3x85%, 2x90%

Kapea penkki 75% amrap

Takaolkapääsoutu 5x15-25

Etunojapunnerrus 3x amrap
-1min palautukset

1A) Back squats 4x4x60%, max speed

1B) Box jumps with increasing height 4x6 ( boxes in a row)