AMRAP 15

15 thrusters 45/30kg
5/4 Rope climb
10 Dumbbell Snatch 40/25kg, alternating

15-12-9 for time:
- Devils presses 2x15/10kg
- Box jumps 60/50cm

Rest 3:00

12-9-6 for time:
- Devils presses 2x15/10kg
- Box jumps 60/50cm

Rest 3:00

9-6-3 for time:
- Devils presses 2x20/15kg
- Box jumps 80/60cm

TC 25min

AMRAP 10

30 pistols w/KB 20/16kg (kuula eturäkissä)
3/2 Legless rope
50 Du´s

Rest 3 minute

AMRAP 10

30 box over jumps
3/2 Legless rope
50 Du´s

For time

30 TTB
100 du´s
20 C2B
100 Du´s
10 Bar mu
100 Du´s

Soutu tai juoksu 1,6 km

20 min

4 varpaat tankoon
8 yleisliike
12 askelkyykky

Juoksu tai soutu 1,6 km

1) Back Squat: 1X5@60%, 1X5@70%, 2X5@75% – rest as needed.

2) Front Squat: 1X5@60%, 1X5@70%, 1X5@75% – rest as needed.

Record you combined (back squat + front squat) 1 rep max weight.

"3 Rounds for Time
20 Wall Ball Shots @9/6kg
20 Power Cleans @50/30kg

TC: 12 min."

(1+1+1)-…-(1+1+1) of:
“BB 3-Position Snatch”
BB High Power Snatch + Parallel Power Snatch + Squat Snatch
1RM
La prima rep è un Power Snatch con ricezione alta, le seconda rep un Power Snatch al parallelo o
appena sopra e la terza rep è uno Squat Snatch completo.

A: Max rep HSPU (test)

B: Buy in: 200m run
5 rounds
3 CTB
6 HSPU
9 ball slam
Cash out: 200m Slamball run

16 Weighted Walking Lunges (Bar on Back)
8 floor Back Extensions
Rest as needed