AMRAP 4

3 x Rope Climb (sawon köydet)
15/12 cal row.
remaining time power clean 60/42,5kg

Rest 1 min

AMRAP 4

2 x Rope Climb
15/12 cal row.
remaining time power clean 60/42,5kg

rest 2 min

AMRAP 4

1 x Rope climb
15/12 cal row.
remainig time power clean 60/42,5kg

Ring MU -harjoitus

Kaikki tekee:

15 x 4 + 1

Kuminauha perseen alle, lantio nousee ylös. Yläasenossa ennen kääntöä, ollaan siis hollow asennossa. Tehdään normi otteella, ei False Grippiä. Eli neljä kääntö ja vikan käännön jälkeen dippi ylös.

Complete as many rounds as possible in 10 minutes of

• 15 toes-to-bars
• 50-ft. handstand walk

• 3 Round of:
Assault Bike 30/20 Kcal
BB Power Snatch (50/35Kg) 15 reps
Double Unders 60 reps
3:00 rest each round

Strength: 20 mins 1rm front squat

Wod: 5RFT
200m run
10 medball clean
10 medball sq jumps

Strength: build up to a 1rm front squat

Wod: go hard and fast ! Sprint Wod aim to go unbroken

For time:

Run 2 km
50 push press 60/50/42,5/37,5/35
50 box jumps 24/20"
50 burpees
50 front squat 60/50/42,5/37,5/35
Run 1 km

15-12-9 reps for time of

• Sumo deadlift high pulls
• Chest-to-bar pull-ups

Men 135 lb.
Women 95 lb.

9min AMRAP of:
9 Toes-to-bar
6 Burpee Box Jump
3 Handstand Pushups

Rest 3min

EMOM 20
A) 15/10 Cal. Row/Ski/Assault Bike
B) 10 Burpees
C) 15 Wall Balls
D) 30-50 Double Unders
E) Rest

Rest 3min

For time:
3 Rounds of:
15 KB/DB Deadlifts
15 Weighted Situps
15 KB/DB Swings
100m Farmers Carry

Banded Alphabet: Complete 3 sets (1 set on each side = 1 set). Rest 60s.

For time:

• 50 bar muscle-ups