5x40s row all out/ 1 min rest between rounds
immediately after last row run 2 x trail run

4 Rounds for time

40 russian KB-swings
20 KB SDLHP
40 air squats

2 Rounds
New Interval every 4th minute

Row 20/15 Cal.
+
A) Run around the box
B) Assault Bike 15/10 Cal.
C) SkiErg 15/10 Cal.
D) Sled Push 30m

Takakyykky, stoppi kulmassa ja pohjasta vauhti

6x2@70-80%

Hyvää huomenta liike

6x3@80-100% tempauksesta

Kuminauha hypyt

6x2

For time:
21-15-9reps of:
Handstand Pushups
Front Squats 50/35kg
Toes-to-bar

30min AMRAP

40 Squats
30 Sit Ups
20 Push Ups
10 Burpees

(But every 5min Run around the box, and we start with Run)

Result = total reps

All out sprints

4 intervals, rest 4 min between rounds
15 burpees
20 kb swing 24/16 kg
15 burpees

Go hard. This is all out effort.

Amrap 12

I go you go -style
38x double unders
6+6 x kb snatches 16/24kg

-Hlö 1 tekee yhdeh kokonaisen kierroksen, hlö 2 lepää

1: 1-2 Rope climbs
2: 15x Russian swings
3: 8-10x Hand release pushups
4: 8-10x Burpee Boxjumps
5: Lepo

Partner Intervals

”I Go, You Go”
Run (40-80-120-160-200m)
90sec rest
Farmers Run (40-80-120-160-200m)
90sec rest
Run + 10 Squats in the middle of every Run (40-80-120-160-200m)
90sec rest
Run + 5 Burpee-DL in the middle of every Run (40-80-120-160-200m)

30min Timecap