Category: Yleinen

3 Rounds:
10+10 db front rack reverse lunge
12 banded hip thrust
10 KB front rack tempo squat

20 rep deadlift +2,5-5kg
3×10 at same weight
or
20 rep back squat +2,5-5kg
3 x 10 -5-10kg

Amanda T.

For time:
10 rope climb
20 muscle-up
30 chest to bar pull-up

Hang-out space

For time:
800m run
30 box jump 24/20″
3 rope climb
600m run
20 box jump 24/20″
2 rope climb
400m run
10 box jump 24/20″
1 rope climb

Power snatch 1RM

at 80% of PS 1RM
10 x squat snatch with a 3 sec pause at bottom
rest as needed between lifts

Salli L.

“The Ghost”

6 rounds of:

1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Compare your score

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

“Grace”
30 Clean & jerk 60/40

Compare your score

Artur B.

20 rep deadlift @50% 1rm
3×10 at same weight
or
back squat
20 reps @50% 1rm
3 x 10 @50% -5-10kg

On the minute for 9 minutes:
strict toes to bar
sit-up
heavy russian kettlebell swing

10 rounds for time:
5 wallball
3 handstand push-up
1 squat clean 100/70

Janne K.

Partner workout, alternating rounds.
13 min amrap:
12 db sntach
11 toes to bar

Henri A.

5 rounds:
3 power clean + 3 push press
rest 1 min
2 deep power clean + 2 push jerk
rest 1 min
1 squat clean + 1 split jerk
rest 2 min

start from around 50% of 1RM c&j and add weight if needed.

Lisa-M H.