3 rounds:
20 Abmat sit-ups
20 V-ups
20 KB russian twists (choose weight)
1min Rest

Teams of 2/3

Amrap 7
7 Burpee box overs
14 Calories with bike
21 Db snatch
-3min rest-
Amrap 7
20 Partner wall balls
40 Split jumps
20 Hr push ups
-3 min rest-
Amrap 7
40m Farmers carry 2*24/2*16 = 1 round.
10 Deadlifts after 30 m.

4 Rounds For Time [30 Minute Cap]:
12/9 Calorie Assault Bike / 15/12 Calorie Row
30 Single Dumbbell Power Snatches 22,5/15kg
12/9 Calorie Assault Bike / 15/12 Calorie Row
30 Step-Back Lunges* 22,5/15kg

Round 1: Bodyweight Lunges
Round 2: Jumping Lunges
Round 3: Single Dumbbell Goblet Lunges
Round 4: Single Dumbbell Overhead Lunges

Maastaveto korokkeelta 2x6x60%

Maastaveto 3x6x73%

Vinopenkki käsipainoilla 5x12-20

Leuanveto 5x6-12
-myötäote

18/14 cal Row/Bike/Run
12 Hang DB snatch (22.5/15kg) Alt.
9 Burpee

(Time cap: 30min.)

Overhead Squat
Every 2:00 x 6
5 OHS
- Start @60% and add weight each round.

Core

EMOM 8 min

1 min heavy object hold
1 min max tuck-ups
1 min KB drag through
1 min REST

5x2
@83%
Rest 3min...

3 max distance jumps after each set

E2min x 6

5 bMU
10 HSPU
15 air squat

Rest 4min

10/7 cal AB
25 DU
8 DB snatch (pick heavy)

Rest 4min

5 squat snatch @70%
2 rope climb
6 box over burpee

Push press
5x4

*1 toiston vara. Keskity teräviin jalkoihin.
*Lisää vähän painoa viime viikkoon jos mahdollista.
* 20 min aikaikkuna tähän osioon.