6x
90sec ON/90sec OFF
Alt.

A) AMRAP of:
7 Thrusters 35/25kg
5 Burpee over bar

B) AMRAP of
5 Deadlifts 100/70kg
7 Pushups

Box jump

As high as possible.
Measure distance from floor to the top of the highest plate.

12 Wallball
12 T2B
12 Burpee
12 DB-snatch
12 HSPU

• Go easy sustainable pace.

Work on for 20min:
3-position squat snatch

• High hang squat snatch + Hang squat snatch + Squat snatch

• max 60%, focus on technique

AMRAP 11 min

10 Alternating Dumbbell Snatches
12 Push-Ups
16 SLAMS (6+ / 10 kg)

3 rounds
5+5 reps of 1 legged deadlift + reverse lunge with 1 DB suitcase carry
rest 1min
5+5 reps of cossack squat + ristiaskellus taakse with 1 DB front carry
rest 1 min

4x 7min ON/2min OFF

With Partner

A) 30/20 Cal. Assault Bike
20 Burpees

B) Max meters Row

C) 30/20 Cal. SkiErg
20 Wall Balls

D) 10 Sandbag over Shoulder
40m Sandbag Carry

Or

10 Devils Press
40m KB FR walk

Amrap 5min. / Rest 2min.
Run 400m (cash in)
3 Power clean (60/40)
6 Push up
9 Air squat

5 rounds
12 deadlifts 50kg/30kg
9 hang power cleans 50kg/30kg
6 push jerks 50kg/30kg

12 Intervals
New every 3rd minute

A) 15/10 Cal. Assault Bike
10-14 DB Snatches

B) 20/15 Cal. Row
15 Box Jump Overs

C) 15/10 Cal. SkiErg
12-15 Wall Balls

D) 2 Rounds of
5 Burpees
10 KB Swings
15 Squats