AMRAP 25:00
6 Sumo Deadlift High Pull @35/25kg
8 Push Press
10 Cal Row/Ski/Bike
12 Box Jump w Step-down @61/51cm
Rest 1:00

• Rx+: @42.5/30kg, Add 4/3 Ring Muscle-ups after each round

For Time;

8-16-24-32-40
Alt. DB Snatch 25/16
12-12-12-12-12
Burpee Box Jump Over 24/20"

(16 Minute Cap)

Kyykky 4 x 4 x 90%

Raakatempaus + tempaus polvelta

1+1x55%, 60%, 65%, 70%, 3 x 1+1x75%

VAPU 5 x 3 x AHAP

2-4-6-8-10-...
Power snatch (40/30kg)
Burpee over bar (facing)

3x1min Wall sit hold
- Back against the wall, legs in the 90° angle.
- Hold KB in the front rack for more challenge
- 1min Rest btw sets

W/ Partner

20 Deadlift
20 Hang Power clean
20 Front squat
20 Push press

(Rx: 40/30kg)

90s. ON / 90s OFF
9 Wallball (20/14lbs)
6 Burpee + Box jump overs (facing)

2x 500m row
rest 2-3min
(Fast, but not all out!)

Kyykky 5x5x85%

Penkki punnerrus 6x4xAHAP

Kulmasoutu käsipainolla 4 x 12 + 12

Ojentaja punnurrerrus käsipainolla 4 x 8

ring row x 12
single arm DB press 8+8
walk 150m