AMRAP 17

40 du´s (unbroken)
9 C2B
17 Box jumps 24/20"
10+10 Single arm STOH 30/17,5kg

8 x 3-6 Bar Mu unbroken. Every 1:30

On a 15-minute running clock, for max reps

5 rounds of
- 20 seconds of pull-ups, 10 seconds of rest
- 20 seconds of push-ups, 10 seconds of rest
Then, 5 rounds of squats and GHD sit-ups
Then, 5 rounds of of rowing and double-unders

10m 4-Step Walk video
10m Inchworm Walk

Thoracic Flow 2.0 video

Team of 2: (You go, I go)
300 cal Row
200 WallBall
100 Burpee over the Rower
- You can split the exercises however you want

Searching for 1rm

4 round for time of:
Run 400 meters
12 Front rack lunges 50/35
10 sumo deadlift high Pulls

With a running clock with a partner:
0:00 - 15:00
5:00 AMRAP - Calorie Bike or Row or Ski o
5:00 AMRAP - Wall balls @9/6kg
5:00 AMRAP - Calorie Bike or Row or Ski or Stairs

18:00 - 28:00
5:00 AMRAP - Curtis Ps @60/42.5kg
5:00 AMRAP - Power Clean + S2OH @60/42.5kg

One person works at a time - split however desired. Score = total reps
Barbell loading should be light enough to complete sets of 3-5 at a time of PC/S2OH & 1-2 Curtis Ps at a time.

Takakyykky 1x5x73%, 1x5x78%, 2x3x83%, 1x2x78%

Raakarinnalleveto + työntö
7 x (1+2)x60-75%

"Tall Snatch" 4x2

Tempaus puolesta reidestä
1x75%, 1x80%, 2x85%, 2x90%, 2 x 1 x 75%

2 rounds:
5-10 GHD Hip Extension
10 Air Squat Cross Kicks video