AMRAP 16

10 m HS walk
25 thrusters 42,5/30kg
10+10 Pistols

Back Squat

14-12-10-8-6

SO 3:00

Result is lifted kilos

3*
100* DU
30* Thruster 40/30kg
50* Abmat Sit Up

Start every 10'

For Time
50* Strict Pull Ups

For time:

Row 500/450m
3 squat snatch 65/50/35kg
Row 500/450m
3 squat snatch 70/55/37,5kg
Row 500m/450m
3 squat snatch 75/60/37,5kg

(suositus Sawolla tehtäväksi)

5RFT:

13 KB deadlift 2x32kg/2x24kg
50 du´s
1 Leggless Rope

5 Rounds
15 Weighted Leg lifts
10/10 Alt. V-ups
8 Knee hugs
6 Struddle Ups
5/5 Hollow to Arch roll

(Rest about 1min between Rounds)

15 min AMRAP:
15 box jumps w/ stepdown
15 American KB Swings 24/16 ->16/12 ->12/8 kg
15 wallballs 9/6 ->6/4 kg

3 RDS, not for time

12 strict c2b
12 strict hspu
20 GHDSU

4RFT:
18 KB Swing 32/24kg
12 Hang Squat Clean 70/55/40kg
400m Run

5 Rounds of AMRAP 3:
3 Power Cleans (60/42.5kg)
6 Pushups
9 Air Squats
Rest 1:00 between each AMRAP