AMRAP 4'
3-6-9-12-... wall ball @9/6
3-6-9-12-... ring dip
3-6-9-12-... squat

rest 2'

AMRAP 4'
2-4-6-8... thrusters @50/35
2-4-6-8... burpees
2-4-6-8... pistols

Max pito käsinseisonnassa

Cash in 200 DU's

50 KB goblet squats
50 KB swings
50 KB sumo deadlift

Cash out 200 DU's

For time:
135 pound Thruster, 15 reps
135 pound Sumo deadlift high-pull, 21 reps
135 pound Thruster, 12 reps
135 pound Sumo deadlift high-pull, 15 reps
135 pound Thruster, 9 reps
135 pound Sumo deadlift high-pull, 9 reps

12-9-6-3 reps for time:

• Thrusters
• Pull Ups
• 150m Run

Kahvakuulatempaus: lähde kevyistä ylöspäin, painavimmalla 3 x3+3

Penkkipunnerrus 5-5-5

3x 10' AMRAP

RUN 200 metres/ Row 200 metres / 20 DU
8 Pullups
16 KB Swing
(one different Monostrctural at the time)
(rest 2.5 min between each AMRAP)

5 Rounds of:

10 Toes-To-Bar
10 V-Ups
10 Knee Hugs

C.
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 65%

Here’s a good example of how I would like to see these done…work on generating as much speed and power as possible once the barbell is separated from the floor. Reset the barbell every time on the floor…do not perform these touch and go.