AMRAP 5
9 Shuttle run 10m
21Alt. DB snatch 15/10kg
Max burpees over DB

Rest 5

AMRAP 5
15 Shuttle run 10m
15 Alt. DB snatch 20/15kg
Max burpees over DB

Rest 5

AMRAP 5
21 Shuttle run 10m
9 Alt. DB snatch 30/20kg
Max burpees over DB

Score: Total burpees

6 kierrosta aikaa vastaan (parin kanssa):

• 11 rinnalleveto & työntö (N 42,5kg / M 60kg)
• 16 bar-over-burpee
• 17 boksihyppy (N 50cm / M 60cm)

30 min

8 kahvakuula tempaus oikea käsi
10 maljakyykky
8 kahvakuula tempaus vasen käsi
20 venäläinen kahvakuula heilautus
12 yleisliikettä kahvakuulan yli
35 tuplanaruhyppy

Front Squat
3x10r @ 60%
Max 25s./set
Rest as needed.

HS walking/standing skills for 10 minutes
Pistol squats / some progressions of pistol squats for 10 minutes. For example box pistol squats or banded pistol squats.

OH Banded Triceps Extensions: 4 x 20-30. Rest 60s.
*Between sets complete 20 Russian Twists.(total)

AMRAP 5:
50 Wall Ball Buy-In
12 Deadlifts (85/60)
12 Bar Facing Burpees

Rest 5:00

AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (100/70)
9 Bar Facing Burpees

Rest 5:00

AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (125/85)
6 Bar Facing Burpees

AFAP:
75-50-25
Banded Pulldowns
Banded Pushdowns
*After each set complete a 30s Hollow Hold.

Snatch
1)
15 Minutes for an easy power snatch (~70-80%)
2)
20 Minutes for a heavy single (squat snatch)

3 x 15 min

1. 6 min row easy pace
   Remaining time
   12 cossacks
   12 lateral box step up
   12 reverse lunges
   Pigeon strech on box 1min per leg

2. 6 min ski easy pace
   Remaining time
   5+5 turkish get up
   20m KB Front rack carry
   20m farmers carry
   Warrior squats 1min

3. 6 min around gym easy jog/walk
   Remaining time
   20 bird dog
   20 dead bug with plate
   20 Heel touches
   20 sec superman hold