10 rounds:
3 burpee box jumps
6 pull ups
9 push ups
12 air squats
150 m run or 200/150 m row

60 s rest every 2 sets.

10 rounds for time of:

• 5 pull-ups
• 5 push-ups

5 rounds for time of:

• 10 GHD sit-ups
• 10 back extentions

2 rounds for time of:

• 25 wall-ball shots, 20-lb. ball
• 25 box jumps, 24-inch

Rest as needed between couplets. Post time for each couplet to comments.

AMRAP 12

Bike 15/12 Cal
10 Medball thrusters 20/14p
0:40 Wallsit

Front Squat

5 x 3, same weight across

Send off 3:00

25 Min Amrap
30/24 Cal Erg
20 Power Snatches
30/24 Cal erg
20 Overhead Squats
30/24 Cal Erg
20 Power Clean + Jerks
*RX = 60/40

THEN
25 - 35
In 10 Min Find Days Heavy Snatch 1 Rep!

5 rounds for time:
300m Skillmill Run
Monkey Bar
10 Ring Dips
30 DU

20s on 20s off for 6 rounds:
a) skin the cat (also high rings ok)
b) chin over bar + forehead at the bar hold (10+10s)
c) handstand practise (tripod, (kick) against the wall, kick against a band, freestanding...)
d) DU
e) rest

Omavalintainen lämmittely n.10min
Easy pace Metcon
50-60 min light run / fast walking @55-65 of max hear rate
tai
50-60 min perinteinen hiihto @55-65% of max hear rate
tai
50-60 min uintia/vapaa valintainen kardiolaitetreenit @55-65%
of max heart rate.

GRIPPITREENISSÄ YKSI VÄLIVIIKKO.
OTA MOBILITYA 15-30 MIN ENNEN TAI JÄLKEEN HARJOITUKSEN!

EMOM 12

1) 5 MU
2) 12 pistols
3) rest