AMRAP 9'
10/10* KBS
10* TTB
10* Goblet Sqt
24/16kg

Core
Plank on 1 leg 20"/20"*3

AMRAP 15'
3*wall Climbing
6*OHS 60/35kg
9*Box Jump

For time:
21 Clusters (60/40kg)
42 Bar Facing Burpees

Timecap: 8 mins

5 Rounds for time:
21 Anchored Sit-ups (use dumbell to anchor your feet)
15 USA Swing @24/16kg
9 Burpees
Rest 60s

Timecap: 20 mins

Kyykky max1

20min AMRAP:

• 5 Push up
• 10 pistol squat
• 15 burbee
• 20 sit up
• 25 air squat

-2min rest
-build to moderate

-2min rest
-build to moderate

EMOM 12:
1. 5 high box jump
2. 1 set of rmu/bmu drill OR strict pull ups @ challenging
3. 40s recovery erg

10min skill practice (for quality):
RMU:
- low ring transitions
- ring support/bottom hold
- kipping with rings
- hips to rings
- assisted rmu

BMU:
- low bar transitions
- jump to hollow
- hip pop / hip to bar
- jumping bar muscle up
- banded / assisted bmu