AMRAP 9 min

12 Kettlebell High Pulls
9 Goblet Squats
6 Air Squats

Five sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 4011 (kevyt)
Rest 1 min

100-Meter Suitcase Carry (semi raskas) + Waiter’s Carry (KEVYT)
in waiter’s carry; switch arms at 50-meters

Rest 1 min

merkkaa RDL painot

4 rounds, rest as needed:

6 Back Squat RPE 4
10 Double KB/DB Row
10 DB/KB Bench Press

stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
5 goodmornings
5 jerks
5 inchworms

Metcon/*Rx(20)
8rds
4 clean and jerk 115/75-*165/100
200m run
4 jpu/ring row/pull ups/*c2b/*3 bmu

@25:00
clean and jerk(8)
otm-climb

Finisher
100 flutters
30 band pull aparts
30 cuff iso
2 min hamstring stretch

5 rounds for time:
Run 200 Meters / Row 250m / Ski 250m
10 Back Squats (60/42.5kg)
2 Wall Climbs

Rx+: 7 x Strict HSPU per round
18:00 Cap

For reps and time:

A. AMRAP 8
I Go, You Go
6 KB/DB Snatches (heavy)
3 Burpee over KB/DB

Rest 3 min

B. AMRAP 18
10 Pullups
20 Pushups
30 KB Swings (Heavy)
40 Wall Balls
50 Box Jump Overs

rest 3 min

C. 3 Rounds for time (32min—>) of:
Run around the box with a MedBall
30 MedBall over Box Situps
100 Double Unders

7min AMRAP of:
35 Double Unders
11 Thrusters 35/25kg
7 Toes-to-bar

rest 3min

7min AMRAP of:
5 Handstand Pushups
10 Box Jumps
15 Overhead Squats 35/25kg

In teams of 3
For time:
100/90cal Row / athlete
EMOM 7 Burpees over rower, start with burpees. Use only 1 rower.
The 100/90cal / athlete, is not a personal goal. It means, for example in party of 2men and 1woman the goal is 100+100+90=290calories. Athlete must complete, at least 1 set of burpees and row before the switch, otherwise you can switch as you wish.

6 Rounds of:
1a) Sledpush x 30m, heavy
1b) Farmer Carry x 30m, heavy
1c) L-Sit Hold x 10-15s, unbroken.
Rest 2:00

• 20:00 Cap

2 Rounds

New Interval every 5th minute

A) Row 1min - Run - Row 15/10Cal.

B) SkiErg 1min - Run - Row 15/10Cal.

C) Assault Bike 1min - Run - Row 15/10Cal.