• For Time:
Handstand Push Ups 50 reps
5:00 rest
Handstand Push Ups 50 reps

Running workout outdoors
5-7 rounds of : (total time 20-28 minutes)
1 min walking
1min jog
1min light run
1min running

• mobility work 30 minutes.

21-15-9 reps for time of

• Dumbbell clean and jerks
• Strict pull-ups
• GHD sit-ups

Men 35-lb. DBs
Women 25-lb. DBs

AMRAP 10

21 Wall Balls
15 Toes-to-bar
9 Clean & Jerks 60/40kg

Maastaveto

5x8@60-70%

Maastaveto, loppuojennus (pinnoilta) lähtö puolesta reidestä

3x3@100-120%

Raakarive + raakatyöntö

5 x 2 +1 @50-60%

20 minute AMRAP
25ft walking lunge
8 bar facing burpees
25ft walking lunge
8 chest to bar pull ups

3x9min (2min rest)

A) 3min Row
+
AMRAP 3
10 KB Swings 24/16kg
7 Box Jumps
+
3min Row

B) 3min SkiErg
+
AMRAP 3
10 Wall Balls
30 Double Unders
+
3min SkiErg

C) 3min Assault Bike
+
AMRAP 3
12 Situps
7 Burpees
+
3min Assault Bike

• Interval of:
1 Interval of:
Assault Bike 2:00 @ max Kcal
Full and complete rest. Registra il numero di Kcal
3 Interval of:
Assault Bike ¾ Kcal of 2:00 @ max effort
Full and complete rest each interval. Registra le Kcal fatte ad ogni interval
Il primo interval è di 2:00 @ max Kcal gli altri 3 @ max effort a tre quarti delle Kcal fatte nel
primo

21-15-9 reps for time of:

Dumbbell clean and jerks 2x 15/10

Strict pull-ups
sit-ups

Ring Dip 4x8 reps