Suorita aikaa vastaan:

20 kierrosta (skaalattu 10) kierrosta
1 köysikiipely
3 handstand push ups
5 wall ball 9/6 kg

Huom: hupsut tehdään joka kiekalla unbroken eli jos tiedät että tulee tekemään tiukkaa niin ota heti alusta abmat-käyttöön

4 rounds, Rest 60s between rounds

• 20 Calorie Row or Bike or 200m Run
• 12 Deadlifts 60kg/40kg
• 9 Front Squats 60kg/40kg
• 6 Push Press 60kg/40kg

Spend 20min working on the technique of

• 1A: Rope climb
• 1B: HSPU or Handstand hold

Alternate between the movements. Rest as needed between sets.

AMRAP 3
21 Overhead Squats (42.5/30)
21 Burpee Over the Erg
Max Calorie Row

Rest 3:00

AMRAP 3
18 Overhead Squats (50/35)
18 Burpee Over the Erg
Max Calorie Row

Rest 3:00

AMRAP 3
15 Overhead Squats (60/42.5)
15 Burpee Over the Erg
Max Calorie Row

Rest 3:00

AMRAP 3
12 Overhead Squats (70/50)
12 Burpee Over the Erg
Max Calorie Row

Strict Handstand Push-ups
3 Rounds:
40% of Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups
20% of Max Unbroken Strict Handstand Push-ups

*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds

2 Rounds:
7 Reps @ 78%
5 Reps @ 82%
3 Reps @ 86%
Rest 2:00 between each set of squats

Can you keep up? - Beyonce

1)
100m Ski
5 Plate Thrusters
10 Hurdle Hops
10 scissor Lunges

2)
100m Row
5 Ball Slams
5 Inchworms
10 Knee Raises

3)
20sec Sprint
5 squats (KB or BB)
5 Burpees
10 Mountain Climbers

Must complete by 1:30. If not, drop the last exercise.

5 rounds of each.

30min

Score is lowest rest time at each station added together.
e

30 calories FT
Rower