AMRAP 20

1 round of "Cindy"
1 round of "D.T"

*1 Round of "Cindy": 5 Pull-ups + 10 Push-ups + 15 Air Squats
**1 Round of "DT": 12 DL + 9 HPC + 6 PJ 70/50kg

EMOM 8:
ODD Minutes: 3 Cartwheels
EVEN Minutes: 8 ”Shoot Through” on Parallettes/Between Boxes/Off Plates

14 min AMRAP
12 pistols
24 KBS 24/16kg
36 Du
20m OH walking lunges 20/10kg db's

3 min rest

4 min time to find 1RM squat clean

3 rounds:
3 min amrap:
row or run for calories
1 min rest

3 min amrap:
12 med ball cleans
30 Double unders
1 min rest

3 min amrap:
12 DB push press
10 burpees
1 min rest

Optional Accessory:

CONDITIONING

7min AMRAP:

Row 15/12 cal
12 Wallball

RPE 4

Target: 5+ rounds

Optional Accessory:

GYMNASTIC CONDITIONING

Gymnastic Ab-Work

1-2 rounds, go by feel

Swimming in a pool

Distance and other details in comments

Helppoa soutua 45 minuuttia

• kuntopiiri 4 kierrosta

25 vatsaa
25 punnerrusta
25 kyykkyä
25 pystypunnerrusta

5x3 Overhead squat

3rds for quality
10/10 KB Single arm OHS
10 Sots press
10 Behind the neck push jerk