For time

• 50 cal Assault bike

Rest 5 min

• 50cal Assault bike

AMRAP9
16m HSW
12 Ring push up

Scales:
HSW => 2 round box walking
Ring Push up => adjust rings higher

120917

A) Emom 12'

Odd: 1 power snatch + 1 hang power snatch
Even: 5 OHS

*Climb weight focusing on technique

B) Amrap 7'

7 OHS @70% A
14 DU

C) Amrap 7'

15 Power snatch @70% A
30 DU

Etukyykky
5x5@75-80%

Reideltä riipusta tempaus+niskasta raaka työntö

6x1+1@80-90%

65%/2
70%/2
75%/2
80%/2
(85%/1)2

(75%/5)2
(80%/3)2

AMRAP 12

8 Strict Pull-Ups
10 Push Ups
12 Wall Balls

Tangosta pudotus suoraan punnerrusasentoon!! Tasainen tahti kierroksiin, pyri tekemään kaikki liikkeet pötköön, mahdolliset tauot kiekan jälkeen.
- Ei se aika vaan tahti -

.

60%/2
70%/2
75%/2
80%/2
85%/1

Stopwatch at 00:00
400m Run
3 rounds:
15 KB DL 2x32/24kg
15 Abmat SU
<target time 6min
At 08:00
400m Run
12-9-6:
Pull-ups
Box jumps 60/50cm
<target time 15min
At 17:00
50 KBS 24/16kg (american)
Timecap 20 minutes