AMRAP 12 min

20 mountain climbers
10 pullups
30 sec ball plank

20 Deadlifts 60/45 -> 45/30 -> 30/20 kg
30s Plank on elbows
20 Push-ups -> 24" box -> 20" box -> 12"
30s Plank on elbows
20 Ring Rows
30s Plank on elbows
20 Pistols-> Bulgarian Split Squat (no weight)

3-6-9-12-15-18...
burpee/bodybuilder
Thruster 30/20

15s L-Sit -> L-hang
1 min Arch-body Hold
50+50m Suitcase Carry

20 min AMRAP - Teams of 2

RX:
7 m OH Walking Lunges, 43/29 kg (both do separately)
8 Burpees (2 x 8, you go, I go)
7 m OH WL 43/29 kg (both do separately)
8 Chest-to-bar-Pullups (2 x 8, you go, I go)

*

Scaled:
7 m Front Rack Walking Lunges 20/15 kg
8 Burpees
7 m FR WL 20/15 kg
8 Jumping chin-over-bar pull-ups

Tabata: ball throws, half kneeling

3 rounds
5+5 single arm cuban press
10 windshield wipers
30m pinch grip carry

3 rounds
10+10 side plank rotations
8+8 crossing leg box step up
20-30sec pinch grip hold

Tabata: shrimp abs

EMOM x32-40

1) bike
2) 4-6 bmu / 4-8 pull up
3) bike
4) 1-3 rope climb

Target Pk2 / easy pace bike

CLEAN


Every minute on the minute for 10:00 minutes of:
Halting clean + Clean.

Moderate weight. Add weight every 2-3 sets if the lifts are good.

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SPLIT JERK



5-7 sets of 3 “Touch and go split jerks”
5-7 Sets of 2 “Split jerks”

Weight should be moderate to heavy, but controlled

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FRONT SQUAT



Tempo front squat, sets of 2.
8s descend, 8s ascend
5-7 minutes.

Tempo front squat, sets of 2.
6s descend, 6s ascend
5-7 minutes.

Tempo front squat, sets of 2.
4s descend, 2s ascend
5-7 minutes.

Tempo front squat, singles.
2s descend, max effort speed up
5-7 minutes.

Start with empty barbell and keep adding weight each set.

3 min ON - 1 min OFF
/ 2min Rest between sets
3 rounds

1)
6 C2B /pull ups
8 HSPU

10 WB

12 T2B

2)
3 RMU / 6 ring pull ups

30 DU

10 DB snatch ( pick heavy)
6 DL


3) 
1 legless rope climb / rope climb

10 box jump over

10 Single arm DB thruster

5-10 m HS Walk

YGIG 20min laadukkaasti

6x 12m viivajuoksua
UB-sarja Hspu (v1)