A. AMRAP 6
15/12 Cal Row
6 Burpee over Rower
6x7,5m Shuttle Runs

Rest 2min

B. EMOM 6
1) 5-8 Double KB Clean & Jerk
2) 8-15 Toes-to-bar

Rest 2min

C. AMRAP 6
12/9 Cal ”Bike”
12 Wall Balls
12 Box Jump Overs

Rest 2min

D. AMRAP 6
10 Ring Rows
10 Pushups
40 Single Unders

Rest 2min

E. EMOM 6
(40sec ON/20sec OFF)
1) SkiErg
2) Plank hold

Rest 2min

F. AMRAP 6
8 Double DB Power Cleans
8 Double DB Squats
8 Double DB Shoulder to Overhead
20 Jumps over DBs

YGIG 15 min

15 Bar facing burpeeta
15 Maastavetoa*
30 Cal

*45-50%
**Toistot saa jakaa miten vaan

6-8sets

3 power clean + 3 jerk 70-80%

Push press

8-8-6-6

E2,5MOM / 2-3 rep in tank

BENCH PRESS / OR SHOULDER PRESS

10-8-6-4

E3MOM / 2-3REP IN TANK

4x2 V3
~Samalla kuormalla kaikki

A) amrap 8
you go, i go
3 wallwalk
20 doubel unders

REST 3min

B) amrap 22
40 wallballs
40 partner situps
40 burpee box jump over
40 kettlebell swings
40 goblet squats
40 partner pushups

REST 3min

C) in an 6min window
max cals for time

partner 1 does calories on machine, partner two does burpees. Switch anytime

On every minute for 10 minutes perform 5 reps of Deadlift (60% 1RM)

Wattbike 20 minutes as fast as you can. Note the average wattage and FTP (average wattage * 0.95). Your result is the FTP.

3 rounds for quality (15min):
5 paused* back squat @ RIR 3
6 (weighted) power jump
2+2 KB/DB Turkish get up @ challenging

-> *2s pysäytys ala-asennossa, terävästi ylös
-> jump video: