AMRAP 13 Relay Race

12 x 25m Bunny Hops
15 x 25m Bear Crawl
6 x 25m Medball Carry, Crap walk Style ( 20/14p )
21 x 25m Walk, as fast as you can
9 x 25m Wheelbarrow

3 rounds
Alt. DB bench press x 12
Box dips x 30
Seated serratus press x 14

3 rounds
SL heel raises x 14/ leg
Spanish squat x 20
Rower hamstrings x 20

3 rounds
SA kick back x 18/arm
Chest flys x 8
Plate bench press 30sec max reps

75% effort, disregard the clock if needed!
2 rounds of:
1000m bike/450m ski/500m row/30/24cal AAB/400m run
20 KB Reverse lunges 24/16kg
20 KB cleans 24/16kg
1000m bike/450m ski/500m row/30/24cal AAB/400m run
15 high box jumps
25 HR push ups
1000m bike/450m ski/500m row/30/24cal AAB/400m run
5 wall walks
25 wallballs
1000m bike/450m ski/500m row/30/24cal AAB/400m run
15 T2b/K2E
15 pull-ups

TEKNIIKKA
- Rive
- Työntö / vauhtipunnerrus

AMRAP 20 raskaalla kuulalla
- Heilautus x 15
- Sumokyykky+pystysoutu x 10
- Rive+työntö x 5+5
- Punnerrus x 10 (eri variaatioita)
- Sit up vatsat x 10

AMRAP 8
- Heilurikäännös x 12
- Hypyt x 10
- Cluster x 5+5
- Lankku kuulan kosketus x 10

Voima
E3MOM, 4rds
Strict pull up 6-8
matala tanko

WOD
3 rounds 30/30
up down
Ground to overhead (plate)
worm push up
WB
sit up/vatsarutistus

AMRAP 15:
20/16cal Row
20 Hollow Rocks

——— Rest 5min ———

AMRAP 15:
20/16cal Ski
20 Air Squats

——— Rest 5min ———

AMRAP 15:
15/12cal AB
20 KBS (US)

Kipping pull up/ c2b

AMRAP 12: with pair
5-10 kipping pull up / another does easy bike
20 wb russian twist

A,
EMOM 10
1 Hang Snatch + 1 Snatch
@ 75- 80% of 1 rm Snatch
- same weight across all sets
- These are NOT touch n go sets

B,
Partner wod ( You Go, I Go)
For time :
Isabel
150 DU
150 air squats
150 DU
Isabel
@50/35kg
Timecap : 16 mins

Bench

5 sets of 3 Clean Deadlifts @100% 1RM Clean
- Rest 2min btw sets