20 min amrap

• 20m Handstand walk
• 20 Power cleans 2x15kg dumbells
• 20 Box step overs holding dumbells
• 20 Pullups

Every m handstand walk counts as a rep

On the Minute x 11
Minute 1 – 9 Deadlifts @ 50% of estimated 1RM DL
Minute 2 – 50 Double-Unders
Minute 3 – 7 Deadlifts @ 55% of estimated 1RM DL
Minute 4 – 20 AbMat Sit-Ups
Minute 5 – 5 Deadlifts @ 60% of estimated 1RM DL
Minute 6 – Rest

Ja toinen kierros.

3 met cons

5 press ups
5 box jumps
5 swings heavy
5 burpees

1st 4 min AMRAP
1 min rest
2nd 4 min EMOM
1 min rest
3rd. 4 RFT

For time
5 Rounds of

14 wallballs @ 20lb
Run 200m

EMOM for 21:
1) 7x DL
2) 7X Hang Power Clean
3) 7X STOH

RX: 60/40 kg

3 x 1 raakatempaus + 1 kyykkytempaus, palautus 1,5 min, paino 75 %

not for time

400m run
20 push ups
20 situps
20 air squats
400m run

Emom*3r
1' wall ball 14
1' sdhp 25 kg
1' box jump 50
1' jerk 25 kg
1' cal row
1' rest

Tiukka käsilläseisontapunnerrus

5 x 2-4

Wendler week 1