For Time

Planking <3 <3 <3

Niin pitkään suora lankku kunnes ei pysty :)

AMRAP 4 min

PULL UP 2
BURPEE
T2B 2 / jalannostot
BURPEE
JUOKSU SEINÄÄN

20cal Row
200m Run
200m Rest walk

6 rounds for time:

6 Deadlifts
6 STOH 70/50kg
6 Pistols alternating

Mens starting weight for DL 120kg. Add 5kg / round.
Womens starting weight 75kg. Add 5kg / round.

Conditioning
5 Rounds For Time:
5 Ring Muscle-ups
15 Thrusters (75/55)

“Eighteen Wheeler”
AMRAP 18:
18/12 Calorie Bike
15 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar

Clean Complex
5 Sets (On the 2:00):
3 Hang Squat Cleans + 1 Split Jerk
Building in Weight

”Hot Sauce”
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
rest 3 minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
rest 3 minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)
rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

Back Squat
6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%
6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
All Sets completed On the 2:00

Pausing Snatch Pulls
5 Sets of 2 at 90%
Pause 2 Seconds at Knee Level