A.
Every minute, on the minute, for 18 minutes:
Minute 1 – Front Squat x 6 reps
Minute 2 – Kettlebell deadlift x 15 (2 x 20kg)

B.
2 rounds For time:
Row 500 Meters
50 Kettlebell Swings
50 Air squats

C.
5 rounds for quality:
Minute 1 – Situps x 20
Minute 2 – Bottom’s Up Kettlebell Carry x 10 each arm

In teams of 2 , alternate full rounds, 12 min AMRAP of:
1 x Power Clean 70/50kg
2 x Front Squats 70/50kg
4 x Front racked reverse lunges 70/50kg
8 x CTB

0-4min:
25 T2B
50 DU
15 Squat clean (61/38)

4-8min:
25 T2B
50 DU
13 Squat clean (83/52.5)

8-12min:
25 T2B
50 DU
11 Squat clean (102.5/65)

12-16min:
25 T2B
50 DU
9 Squat clean (124/80)

.
.
.

SP: 1RM

BS: 1RM

For time:

1 Pull-up
2 Pull-ups
3 Pull-ups
.
.
10 Pull-ups
And continuing the same pattern, back down to 1 pull-up, doing the 10 pull-ups only once. Try to keep the sets unbroken and no kipping!!!

Aikaa vastaan:

• 100 ilmakyykky
• 100 etunojapunnerrus

Tee 15sek välein 1 burpee.

1. 4-6 Hang power snatch (heavy)
2. 9-12 Box jump (75/60)
3. 7-10 cal Ab

AMRAP 9

12/10 Cal Row
10 Burpees

-3min Rest-

AMRAP 9

50 DU
10 DL 80/50kg

-3min Rest-

AMRAP 9

10 Box Jump Overs
20 Knee Hugs 20/10kg

3 Rounds for quality
20sec Hands and Feet on floor Hollow Hold
rest 15sec
20sec Superman Rocks
rest 15sec
20sec Hollow Rocks
rest 1min