RNC matolla

Amrap 40
40 cal ski
40 kbs 32/24kg
40 cal ski
40 ghd
40 cal ski
40 hspu

Every 10 minutes for 40 minutes:
Row 1250/1000 m or ski for 5 minutes
3 wall climbs or 40 s HS hold
30 m lunge walks

A.

• 1min.: Row/Bike/Run

• 2 rds:
  9 Squat
  7 Ring row
  5 Push up

• 45s. Row/Bike/Run

• 2 rds:
  10 Kipping swings
  10 Hollow rocks
  10 Active shoulders (HS)

• Mobility...

• Work on:
  HS walk / Ring MU

B.

For time:
75m Handstand walk
(Time cap: 6min.)

C.

For Time:
30 Ring Muscle-Ups

• Starting on the 0:00, and every 3:00: 300/250m Row + 6 Lateral Burpees over Rower

(Time Cap - 18:00)

D.

EMOM x10:
1.) GHD sit ups: 10-15
2.) Sandback carry: 30-40s.

Split jerk 3-3-2-2

Push press

1x1-2
1x4-6
1x8-12
1×16-20

15min AMRAP
10 pull-ups / jumping pullup
15 push-ups
20 sit-ups
25 squats
1min rest

at 0:00
30 Power clean in sets of 5 @60-65%
at 5:00
18 Power clean in sets of 3 @70-75%
at 10:00
12 Power clean in sets of 2 @80-85%

21.000m 4 Time

rauhallinen tunti.