31 AMRAP of:

12 Burpees Box Jump

19 Toes to Bar

12 Burpees Box Jump

19 DB Hang Squat Clean 2x25/20

12 Burpees Box Jump

19 DB Push Press

12 Burpees Box Jump

19 M/12 W cal bike /row

Teams of 2

80 kb snatch 16 kg
While other in DL hold 80 kg
60 hang power clean
woi OH hold 40 kg
80 wall ball
woi front rack hold 40 kg
60 pull up
woi HS hold

timecap 12 min

AMRAP 11

4-6-8-12-14....
Squat Snatch 60kg
10-20-20-40-50...
Wallball Shots 9kg

Find Max OHS

3 Heavy attemps in 6 min.

Kyykky max8 (päivän kunnon mukaan)
-ylösmenojasarjat myös kaseina
-vähintään 5 ylösmenosarjaa
-lepää hyvin sarjojen välissä

.....5min tauko.....

Kyykky 4x2xmax8
-palautukset 15s

Lankkusoutu kumpparilla 3-5 sarjaa / puoli

Yhden käden kulmasoutu 3-5x6-12

• 1-1-1-1-1-1 of:
BB Squat Snatch
Scaldati progressivamente e poi sali sino ad una singola pesante (Heavy) con cui senti di avere un
altra rep di margine poi con il 95% di quel carico fai altri 3 sets.

AMRAP 5:
"Biceps & Triceps"
8 Alternating DB Curls each
16 banded pushdowns

AMRAP 16:00 - FOR QUALITY/NOT SCORE
15m/side x Overhead + Front Rack Carry
15m x Walking BW Lunges
10 x Toes to Bar
Rest as needed

1a) Split Stance Landmine Press: 3 x 6-8 ea. No rest.
1b) 1-Arm KB Row: 3 x 8-10 ea. No rest.
1c) Banded Facepull-aparts: 3 x 15. Rest 60s.

• This a triset - you go from 1a to 1b to 1c then rest 60s.
• All sets should be challenging

50 Cal Ski
40 m HS walk
50 Cal Row