With partner complete AMRAP in 4 minutes of:

Muscle ups (C2B / P-U / Rope Decline)

Rest 2 minutes

With partner complete AMRAP in 4 minutes of:

Row / Ski for calories

Rest 2 minutes

With partner complete AMRAP in 4 minutes of:

Clusters (clean + thruster) @40/30kg

AMRAP 25

Buy In: 600m Run

Then
AMRAP of
10 Air Squats
10 Sit-ups
10 Pushups
10 Box Jumps
10 Wall Balls
10 Pullups
10 DB Snatches 22,5/15kg

*perform 5 Burpee every 5th minute

3 sets
4/4 Turkish Get-Ups

A.) Handstand hold / handstand walk practise

B.) AMRAP 10
1-2-3-4-5…
- Toes to Bar/ Kipping knee raises
- after each round 20m walking lunges

C.) TABATA ABS
- alternating hollow hold & mountain climbers

Three rounds; 3 minutes work and 1 minute rest

15 KB swings (2/1,5 pood)
12 Toes to bar

Remaining time:
As many front squats 
(50 % of 3RM) as
possible. If you drop the
weight, do 15 sit-ups.

1 min rest

How are your arch rocks?

Let's play around with arch rocks for 10 minutes.

Jalkanostot maaten 3x20

Kyykky 3x3x80%

Suorinjaloin mave käsipainoilla 3x15
-kunnon venytys

Vinopenkki käsipainoilla 3x12-20

Jalkanostot maaten 3x10
-lisäpainolla

DELOAD WEEK

A) 4 rounds
4 high box jump 30/24"
8 deadlift @50-60%

B) 3 rounds for time
12 box jump 24/20"
9 deadlift 50/35
6 bar facing burpee

You go / I go (full rounds)

aerobic capacity 2rounds:

3min easy
1min moderate
1min rest between machines

1) c2bike
2) row
3) ski
4) echo

(Total 40min)

A. AMRAP 7
”I Go, You Go”
3 Pushups
6 Sit-ups
9 Squats

Rest 3min

B. AMRAP 18
30 KB Swings
30 Goblet Squats
30 DB Snatches
20 Burpee over Partner
30 Wall Balls
30 Box Jumps
30 Calories