AMRAP 10

5 Wallball Shots 20/14p
3 Wallwalks
1 Power Clean 100/70kg

WOD:
"Morrison"
50-40-30-20-10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

With partner 10 rounds (each) for time:

12/10 Calories row
9 Deadlifts
6 Box jumps 24/20"

*Choose a moderate weight for the deadlifts.

Timecap: 40 minutes

Metcon (time)

For time:
50 Toes to bar
Timecap: 3 minutes

Rest 3 minutes

60/50 calories row
Timecap: 3 minutes

Accessory:

5 sets of 20 prone banded pulls.
Rest 1-2 min between sets.

3 Rounds of:
20 DB. Bench press, alt. arms. (10/10)
10 Strict chin-ups
Rest 2 min between sets.

3 rounds for time
15/12 cal erg
20 box jump over
30 thruster 20/15kg

Tc 14min

• advanced can use 30/20kg

For time :

50 Front Squats 60/42,5kg
50 Calories Bike Erg
50 Front Squats 60/42,5kg
50 Calories Row
50 Bar Over Burpees

TC : We go Fast !

Askelkyykky tangolla 4x12 (eturäkissä)

tauot 2 min.

For Total Load :

12 OHS, Unbroken
Rest 1:30
8 OHS, Unbroken
Rest 1:30
4 OHS, Unbroken

You have only one shot each set.

EMOM x 8

1) 10m fr walking lunge
2) 10-15 wallball

E90S x 10

squat clean + jerk