AMRAP 6

1 rope climb
3 wall walk

1 RM front squat

Penkkipunnerrus

3sets for quality
12-20 one-leg V-up
30-60s plank

Deadlift ( DeadStop )

6-6-6-4-4-2-2

Go Every 3:00

EMOM15
1: 6-8 back rack reverse lunge
2: 45s sideplank hold
3: 45s sideplank hold
4: 8-12 DBL KB/DB farmer grip alt box step up
5: 45s (weighted) plank

Bench Press

1-2-3-4-3-2-1 AHAP

3 kierrosta

5 min Laite
3 min tauko
5 min 15 kyykky, 10 istumaannousu, 1-3 Seinälle kävely (AMRAP)
3 min tauko

Kesto 48 min

10x 3 min on/ 90 sec off

A. Buy in: 30 wall balls
Then amrap of:
5 hspu
10 kb swings

B. Buy in: 30/25 cal row
Then amrap of:
5 burpee over rower
10 overhead walking lunges with a plate

C. Buy in: 30 db snatch
Then amrap of:
5 toes to bar
10 box jump overs

D. Buy in: 30/25 cal bike
Then amrap of:
5 pull-ups
10 gtoh with a plate

E. Buy in: 100 double unders
Then amrap of:
5 push-ups
10 sit-ups
15 squats

Score= reps from amraps

B) 2 rounds for quality
45s erg
5+5 reverse lunge+side reach
5 banded A-T-W-Y*
6+6 adductor rock back stretch
10 90/90 hiprotation to pigeon

*Ota violetti kumppari tangon ympäri tai esim punainen sidottuna ja siihen oranssi/vihreä läpi.

banded A-T-W-Y video: