For time:
30 DB Man Makers @50/35s

• 12:00 Time Cap

Maastaveto 4x4x85%

Pukkiveto 4x6-8 (tanko polven alapuolella)

Vatsarutistukset 100-200 toistoa

4 rounds for time:
Partner A: 1,2 km trail run or 4 min row + 4 min ski
30 overhead squats (30/20 kg)

Partner B: While A works, ascend the ladder as far as possible:
Bike 500 m
50-40-30-20-10
Double unders
sit ups

Change stations when A is done. Share the total amount of rounds.

Running shoes needed!

35 ball slams
2km row
1,6km run
35 ball slams

AMRAP 16'
5 Double KB Cleans @16/12kg
10 Toes-To-Bars
15 Wall Balls @9/6kg

Squat snatch
Toes to bar 4x max

Mobility

Maastaveto 6x3x80% + 1x85% / joka sarjan välissä hypyt x3

Etuheilautus TAI hh kumpparilla 3x12-20

Vap.val. raskas vatsaliike 5x6-12 (situps, jalkojen nostot, voimapyörä...)

Ranskalainen otsalta 5x8

If Neurological and core endurance + flexibility (+KB?) are tested do:

3 Rounds For Time
700 meter Run
50 Back Extensions
50 Sit-Ups

If rowing and API are done do:

AMRAP in 20 minutes
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

Good Scores for “Mary” (source)
– Beginner: 7-8 rounds
– Intermediate: 9-12 rounds
– Advanced: 14-16 rounds
– Elite:17-21 rounds

limiters: upper body- push and pull, API, squat endurance.

Blue:
AMRAP 20 min
5 HR Pushups
10 pistols
15 pullups

Orange:
3 rounds for time of:
20 push-ups
40 pull-ups
60 air squats

yellow:
4 rounds for time of:
10 jumping pull-ups
20 box push-ups
30 squats

White:
4 rounds for time of:
10 ring rows
20 wall pushups
30 squats with heel support