On a 2-minute clock:
25 front squats 50/35
Max cal row in the remaining time
Rest 2 minutes

On a 2-minute clock:
20 push presses 50/35
Max cal row in the remaining time
Rest 2 minutes

On a 2-minute clock:
15 thruster 50/35
Max cal row in the remaining time
Rest 2 minutes

On a 2-minute clock:
10 squat clean thrusters 50/35
Max cal row in the remaining time

Your score is the total number of cal accumulated.

Technique
12min Time to Practise
HSPU / HSW / Ring Dip

20min AMRAP

400m Juoksua/konetta
8 Burpee Kp:n ylitystä
20 Istumaannousua
30 Tuplaa/Sinkkua
8 Kp HC&J (2×painoa)

Deadlift 1x2

3 yritystä, maksimipaino:

• 3 rinnalleveto → 2 etukyykky → 1 työntö (shoulder-to-overhead)

20 rounds for time:

• 5 push-ups
• 5 squats
• 5 sit-ups

17min amrap:

• 5 raaka tempaus (N 42,5kg / M 60kg)
• 10 burpee
• 15 wall-ball 3m (N 6kg / M 9kg)
• 20 tuplanaruhyppy

As Many Reps as possible in 11 minutes of :

10 Deadlift
30 Double Unders
6 Toes To Bar

Barbell 120/90kg
Masters 45+ 100/70kg

IGYG

HEIKKI ID 60v JUHLAWOD
60min AMRAP
2-3 henkilön tiimit (you go, I go)

60cal Ergo
60 Push up
60 Wall Ball
60 Ring row
60 KB Swing

60cal Ergo
60 Hspu/pike push up
60 Front squat (20/30kg)
60 Pull up/Ring row
60 Hang power snatch (20/30kg)

60 cal Ergo
60 Push press (20/30kg)
60 OHS (20/30kg)
60 Toes to bar/sit up
60 DL (20/30kg)

60 cal Ergo
rest of time max reps BURPEES

Pk
1 h
3 min kävely
2 min juoksu

Liikkuvuus

EMOM`20
1. 45s punnerrusasennossa oikea jalka, lonkankoukistaja + nivunen.
2. 45s punnerrusasennossa vasen jalka, lonkankoukistaja + nivunen.
3. 45s skorppari selällään
4. 45s skorppari mahallaan
5. 30s etureidet + 30s takareidet