AMRAP 20 min

20 Push Press 20/15 kg
20 WB 9/6 kg
20 Knees-to-elbows
40 m supinated farmers walk AHAFA

5x
4min ON/2min OFF
With a partner

A) SkiErg
B) Sled Push-Pull combo
C) Assault Bike
D) 50m Sprint + 6 Box Jump Overs
E) Row

Focus on speed

Keskivartalo ja kiertoliikkeet

5 RDS:
30s ON / 30s OFF:
1) Row/Ski/Assault bike
2) Alt. KB snatch
3) High box jump 80/60cm

1 Power snatch @70% of 1RM Snatch

3a) Single Leg DB RDLs: 4 x 5 ea. Rest 45s.
3b) Deadbug + Reverse Crunch: 3 x 10. Rest 45s.
4) Frog Pump: 2 x 30. Rest 60s.

DB Cuban Press: 3 x 10-15. Rest 60s.

3xeach
New Interval every 3rd minute

A) 15/10 Cal. Assault Bike
150m Run
10 Box Jump Overs

B) 70-100m Sled Push
20 Hammer hits on tyre

C) Row 500/400m

4x
4min ON/4min OFF

A) Row 500/400m + 15 Wall Balls + AMRAP Squats

B) Row 500/400m + 20 Box Jump Overs + AMRAP Squats

C) Row 500/400m + 15 Burpees + AMRAP Squats

D) ME Assault Bike