B.
Four rounds for time of:
10 Ring Dips
20 Toes to Bar
30 Double-Unders

10 kierrosta aikaa vastaan:

• 15cal assault bike
• 15 GHD-istumaannousu

#Skill | 10 x 30” on / 30” off of:

• double unders

#Strength | 5-5-5-5-5 reps of:

• BB front rack bulgarian split squat

#MetCon | 10’ AMRAP of:

• 10 push presses (10 kg)
• 20 single unders
• 10 air squats
• 20 single unders

AMRAP 3 minutes
9 Lateral box jump-overs 24/20″
9 CTB pull-ups
Rest 90 seconds
AMRAP 3 minutes
6 Lateral box jump-overs 24/20″
6 CTB pull-ups
Rest 90 seconds
AMRAP 3 minutes
3 Lateral box jump-overs 24/20″
3 CTB pull-ups

AMRAP 12
3 Back Squat (80/60)
6 PullUp
9 HR.Push Up

AFAP (As Fast As Possible)
400m Run
15 Clean & Jerks 60/40kg
12 Strict Pull Ups
400m Run
12 Clean & Jerks 60/40kg
8 Strict Pull Ups
400m Run
9 Clean & Jeks 60/40kg
4 Strict Pull Ups

#MetCon | 5 rounds for time of:

• 21 KB swings (24/12 kg)
• 15 sit-ups
• 9 KB goblet squats (24/12 kg)
• 3 pull-ups/chin-ups

15 min Amrap

• 15 box jumps
• 30 Wall balls

AMRAP 10

5 thrusters (40/30)
5 Burpee over Bar
10 thrusters
10 Burpee over Bar
15 thrusters
15 Burpee over Bar
20 thrusters
20 Burpee over Bar
...

Skills development
20' Muscle up/ chest to bar pullups
Rest 5 min

3000 m Row!