10 min AMRAP
8 burpee box jumps 60cm/50cm
8 C2B
8 T2B
8 pistol squats alternating

Kuntopiiri 15 minuuttia

20 kahvakuula etuheilautusta 32/24kg
20 vatsaa
20 punnerrusta

AMRAP 9:00
9 Cal Row
9 each Single Arm DB Push Press@22,5/15kg
27 Double Unders

Goal: Hard effort, Shoot for 5+ completed rounds.

Extra:
DB Floor Press: Max reps in 2:00 with lightish load

Penta-set x 5 rounds!

Strict Chin-ups x 6
Rest 10s.
Dips x 8
Rest 10s.
Push-Up + Renegade Row Each Side x 8
Rest 10s.
DB Hang Power Clean + Push Press x 8
Rest 10s
Overhead Plate Carry x 30m @ 20/15kg with full lockout
Rest 2:00.

Chin-ups: Weighted, BW, Partner Assisted, Self Assisted
Dips: Weighted, Ring, Bar, Between Box, Box
Push-Up: Toes, Knee Push-Up

Extra:
Banded Facepull-apart: 100 reps AFAP.

A) Squat Snatch Technique work. 12:00
After warm-up, practice some reps with light to medium weights for singles or doubles

B) Front Box Squat
Build to an 8RM in 4 sets. Rest 2:00
- parallel box

C) RDL
4 x 10-12. Rest 90s.
- Working weight likely heavier than the Front Box Squat weight you just finished with.

Extra:Crossbody carry
4 x 30 Meters each. Rest 90s.

Power Clean + Front Squat
- Build to a heavy 1 + 2 over 5 sets. Rest 2:00 between heavy sets.
- That's 1 Power Clean and 2 Squats per set!

30 min PK
600m row
600m bike
100 rope jumps
10 ring rows
10 push ups
20 light kb swings
2+2 light TGU
20s active hang
30+30s side plank

Alavartalolle juttuja

EMOM for 12 minutes of:

1) 20/15 Cal standing bike, damper set 10
2) 10 Box jumps
3) REST

*aloittaa voi eri pisteiltä.

In teams of 2
'I go, U go'
20 Rounds for time (10 each):
5 Pull-ups
10 Burpees
200m Run
10 Push-ups
- Switch after every completed round.