In teams of two alternate 3 rounds of both amraps:
A): 4 min amrap:
Row for calories
– 2 min rest –

B): 4 min amrap:
25 sit ups
50 double unders
15 med ball cleans
– 2 min rest –

Tanko rinnalla kiinni. Kyynärpää ylöspäin.
(ilman dippiä)

5x2@30-40%

Polven alta riipusta rinnalle

5x3@90-100%

http://www.hierontapalvelukemppainen.fi/

5-4-3-5-4-3, 3 min pal.

10min AMRAP

10 push presses 50kg/35kg

20 air squats

20cal row

EMT Q3

Time cap: 10 min

Back and forth, DU only once

• 20 Pull Up
• 20 Wall ball 2,75/3,05 (N 6 / M 9)
• 20 Front Squat (N 40/40/35/35/25/25 - M 60/60/50/50/40/40)
• 20 American Swing (N 20/20/16/16/12/12 - M 28/28/24/24/20/20)
• 20 Double Under

7 Rounds for time

Run around the box with medicine ball (20/14) lbs
21 Walking lunges with medicine ball (20/14) lbs
15 HR Push-Ups
7 Wall Balls (20/14) lbs

5x3, tanko, syvästä

EMOM 16 min

5-7 Toes-to-bar
10 Burpees