AMRAP 30 mins with Partner
10 Hang Power Cleans @60/43kg
10 Bar Facing Burpees
200 Meter Run

• Goal: One partner completes a full round while their partner rests. Bar loading should be lightish and unbroken. 6+ full rounds/person

Extra:
DB Hammer Curls: 2:00 x max reps.
- Goal: 40+ Reps

Row 24h

AMRAP 15 mins:
10 Kettlebell Goblet Squats, 24/16 kg
20 Russian Kettlebell Swings, 24/16 kg
40 Double Unders / 60 SU

Goal: 5+ rounds.

YGIG 45min laadukkaasti 2-3hlön tiimissä

40 cal laitteella
40 Kahvakuulaheilautusta
40 cal laitteella
20 Pystypunnerrusta (tanko/kp)
40 cal laitteella
20 Sivutaivutusta kahvakuulalla

RX
AMRAP 8:
3 handstand push-ups
3 cleans (56/84 kg)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
– Add 3 reps to the handstand push-ups each round and 3 reps to the cleans every 3 rounds.
INTERMEDIATE
AMRAP 8:
3 handstand push-ups
3 cleans (43/61 kg)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
– Add 3 reps to the handstand push-ups each round and 3 reps to the cleans every 3 rounds.
BEGINNER
AMRAP 8:
3 push-ups from the knees
3 cleans (20/29 kg)
6 push-ups from the knees
3 cleans
9 push-ups from the knees
3 cleans
12 push-ups from the knees
6 cleans
15 push-ups from the knees
6 cleans
18 push-ups from the knees
6 cleans
21 push-ups from the knees
9 cleans
– Add 3 reps to the hand-release push-ups each round and 3 reps to the cleans every 3 rounds.

Pitkää pk-kuntoilua 1,5-2h

Warm Up
2 rounds
2:00 cardio (add speed each round)
5+5 squat strech
5 inch worm with push up
5 tempo front squats
5 tempo push ups
5 tempo ring row

Strenght
Front Squat 3x5 reps @50-60%
Bench Press 3x5 reps @50-60%
Weighted Pull ups 3x5 @30-50%
rest 2 min bwn sets

Accessory Work
3 sets
10 double db bench press @rx db's
15 ring rows
20 air squats
25 abmat sit ups
rest 2 min bwn sets

3@up to 75-80%, 3-4×3@65-70%, rest btw sets 3min

AMRAP 8

8 Deadlift 60/40kg
8 Box Step-Ups 24"/20"
8 Handrelease Push-Ups

“Cindy on wheels”
In teams of 2 for 40 minutes:
20 cal bike or ski
4 rounds of “Cindy”
30 cal bike or ski
4 rounds of “Cindy”
etc.

Share the work. One works, one rests.