Alphabet AMRAP

Instructions TBA at class

***You may need warm attire, long socks, jump rope...or may be not...come prepared 😀

10 min emom

2 snacth

A: Styrka/färdighet
Snatch: Max för dagen på 10 lyft
C&J: max för dagen på 10 lyft
B:WOD
Tukish get ups 3-3-3( Vardera arm)
+
15min amrap:
250m row
20 wall balls
15 burpees
10 pull ups/ring rows

AFAP:
3 rounds:
- 10 Toes to bar.
- 20 weighted Step ups (24"20") (9/6 kgs medball).
- 30 sec superman x2.
- 20 Wall Ball.
- 10 burpees.

--- At the end of the 3 rounds, 100 sit-ups.

AMRAP 10 min of:
Body blaster:
- Burpee + 2 toes to bar + 3 strict pull-ups + 4 Chest to bar pull-ups.

Por parejas:
For time (45 min cap time):
- 200 DU.
- 100 Hollow Rocks.
- 200 Jumping Jacks.
- 100 Air Squats.
- 200 DU.
- 100 Push-Ups.
- 200 Jumping Jacks.
- 100 Box Jumps 24"/20".
- 200 DU.
- 100 Pull-ups.
- 200 Jumping Jacks.
- 100 Wall ball shots 9/6 kgs.

10 rounds for time
10-9-8...3-2-1x reps of
Front Squat (rx 60/45kg)
Burpees

Lepo. Kävelyä ja vaikka boksille tekemään pitkä romwod, myös kyykkääjät

1min. 10 Air Squat
2min. 10 Push-up
3min. 10 Horizontal pull
4min. 10 T2B
5min. 10 Air Squat
6min 10 Push up

Even: 10 KB Swing 16/8kg
Odd: 5 Box Jumps