10min amrap

• 10 hand release push ups
• 14 renegade row (pick weight)
• 18 box jump overs

Complete with minimum rest:

Superfly:
*5, 4, 3, 2, 1 Deadlifts (84 kg)
*5, 4, 3, 2, 1 Burpees

Franny:
*5, 4, 3, 2, 1 Thrusters (43 kg)
*5, 4, 3, 2, 1 Pull-ups

Shark Attack:
3 rounds for time:
*200 m row
*6 Lateral jumps over rower

Training max= 95% of real 1RM.

Press 2,2,1,1 reps
80% of Training max
90% of training max.
95 % of training max

100% of training max

12 Min AMRAP Ascending ladder of;

2 Squat Cleans 50/35KG
2 Pull Ups

4 Squat Cleans
4 Pull Ups

6 Squat Cleans
6 Pull Ups

8 Squat Cleans
8 Pull Ups

10
10

...
...

50 t2b/k2e
4 time

15 min AMRAP:

• 1 ring push-up
• 1 strict toes to bar
• 100 m run
• 2, 2, 100
• 3, 3, 100
• …

Deadlift 4x2 reps AHAP

-perfect form, don't go till failure
-rest 2 minutes between

Deadlift 3x8, AHAFA

Rest as needed, scale if needed.

With a partner:

100-m farmers carry
(2x 16/24kg)
300 row ( each )
30 KB goblet squats (16/24 kg)

– Partners complete row each and split
goblet squats and farmers carries as desired.
RPE 6

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Goal & Intensity
-Build aerobic capacity, grip strength, and leg endurance.
-Partner format allows steady work with manageable fatigue.
-Long, steady effort for 30 minutes.
You should move continuously with controlled breathing.
RPE 6 - You should be able to keep a conversation pace throughout.
Coach’s Tip
Break carries and squats early to avoid grip and leg fatigue.
Use the row as a steady, controlled effort to recover.

Deadlift 3 x 10 (60/65/70 %)
Sarjapalautus 2-3 min