AMRAP 3-5-7-9-11 (with 2min rest between)
of
10 Wall Balls
10 Box Jumps
10 Burpees
10 KB Swings
10 Pullups
10 Toes-to-bar
10 Ring Dips
10 DB Snatches
10 HR Pushups
10 Cals.

*start every new AMRAP from the beginning.

Accessory
3-4 Rounds
Single leg romanian deadlift 8L/8R
Banded side walk 20 steps
Side plank 20s L/R

1. Amrap 17min
Row 25 cal
WB x 30

rest 3min

2. Amrap 10min
10 x Bar facing Burpee
6-9-12-15-18-21
Clean (50/35kg)

rest/pakohuoneohjeet 10min

3.Pakohuone

5 x 3 90%

6 x C2B
5 x OHS R w/DB
5 x OHS L w/DB

10-Rep Max

Accessory Workout 15 minutes:

20m Walking Lunge 2x24kg KB/ 2x16kg KB
5-10 Strict Pull ups
30 Russian Twist.

5 Rounds for time:
15 Kettlebell Swings 32/24kg (eye level)
400m Skillmill run
40 Double Unders

Scale running to 2:40 AB, Ski or Row

A. 7min AMRAP
7 C2B
14 Push press 35/25kg
21 Double unders

2min Rest

B. 7min AMRAP
7 T2B
14 DB-Snatch 22,5/15kg
21 Double unders

2min Rest

C. 7min AMRAP
7 Bar over burpee
14 Deadlift 60/45
21 Double unders

Optional Accessory

GYMNASTIC STRENGTH

2-3 rounds, rest as needed

1) 60-90sec Plank Hold (loaded if needed)
2) 1-2 Skin the Cat video

RPE 3 to 4