15 Min AMRAP Partner WOD;

One athlete will hold a 20/10KG plate overhead whilst the other will do the following sequence;

10 Wall Balls (9KG 3.05M / 7KG 2.75M)
10 Box Jumps (M/S)
10 Burpees

Note; Athletes will change when the weight can no longer be held above head.

Score is total rounds and reps of the sequence.

Takakyykky alkavalla 2 minuutilla 5x3 @70%, tee liike mahdollisimman räjähtävästi

Open 11.1

AMRAP10

30 du
15 power snatch 35/25kg (scaled: 10 hang power snatch)

Build up to heavy triple in 10 min

4-5 rounds for time

9 ring push up
15 hang power clean 50/35 kg
21 air squat

3 x 4min amrap

15/12cal erg
16 db snatch 45/35lbs
12 abmat sit up

rest 2min between rounds

AMRAP9

9 double kb push jerk
9 box jump
5-9 knees to elbows

AMRAP10

10+10 cross body mountain climbers
15 kb swing 32/24 kg
20+20 m heavy single kb front rack walk

YGIG
3 Rounds each for quality
1) 10 Box Jump
2) 30s L-Sit Hold / Tuck Hold
3) 10 Burpee

4 x E2MOM
15+15 sec 1-arm ring plank hold