10,9,8,7,6,5,4,3,2,1 aikaraja 15min
Leuanveto tiukkana
100m juoksu

AMRAP 20

30 Overhead Squats 42,5/30kg
30 Box Jumps
30 Toes-to-bar
90 Double Unders

21 min EMOM
1) 2 x mave 160kg/120kg
2) 15 cal soutu
3) 3 Bar MU

”Teams of Three”

15min AMRAP of:
1000m Row
75 Box Jump Overs
50 Wall Balls

Rest 2-3min

5min ME Assault Bike
5min ME SkiErg
5min ME Burpees

20min AMRAP:
300 m run
20 alternating DB snatches
15 MB cleans

4 rounds
5+5 side squats 20kg/15kg
10+10 kb shoulder presses 24kg/16kg
25+25 side crunches

15 min AMRAP
60 DUs
10 T2Bs
8 box over burpees 60cm /50cm
6 HSPUs

”Welcome to Jungle”

work 0:40 rest 0:20

Hanging on pull up bar

Inchworm

Snowangel

Dragon x 2

reverse plank

Chest with stick

bunny hops

For 40 minutes.

4-5 rounds, rest as needed:

1) 8+8 DB/KB Lunge Press
2) 10 Prone Double KB Row
3) 10-15 Lateral Raises
4) 10-30sec L-Sit (parallettes/KB)

RPE 4-5

Partner WOD
For time:
21-15-9reps of:
Partner DL 220/180(mix)/160kg
Sync. Bar Facing Burpees

Rest 2min

2 Rounds of:
20 Power Clean & Jerk 60/40kg
40 Box Jump Overs