AMRAP 30

100 medball deadlift 9/6kg
26 push ups
26 pistols, alternating
26 KB snatch, alternating
100 Single Unders
26 burpees
26 sit ups
26 Wallball 9/6kg

(koko ajan liikkuu)

Takakyykky 5x5@80%

Rive, polvelta (pukit) 2x3@70%, 1x3@75%, 2x2@80%

Työntöveto, 10cm korokkeet (jalkojen alle) 4x3@95%

Suorinjaloin mave 1x5@65%, 2x5@70% (takakyykky)

Warm up(0:00-8:00
3rds
20 heels to rear
20 plyos
20 m climbers

Mobility(8:00-12:00)
1:00 min samson per
1:00 min hamstring stretch per

Pointers/Skill(12:00-20:00)
Workout Preview

Fittrain Intervals(16)
:15 sec on/off
rope slams
dumbbell jump overs
goblet squat
mountain climbers

Opt(12)
gymnastics goat work
1000m row
3 mile airdyne

Finisher
30 cuff iso per
30 band pull aparts
60 double crunch
1:00 min couch stretch

Russian Kettebell Swing 10-10-10-10 reps

Work swings with a light kettlebell and a band between heavy sets.

Takareidet

3 rds:

• 20-30 reverse hyper
• 15 weighted sit-up

(hyppykyykyt 100 toistoa)

2lankun penkki 2x5
LattiaPenkki 2x5
Vinopenkki käsipainoilla 3x10-15
Vipunosto eteen levypaino 4x12-20 täysi liikerata
Pystysoutu kumpparilla 50-100 toistoa

(Rinnalle veto riipusta x5, vauhtipunnerrus x5: 10 kierrosta)

Kipping muscle up + slow negative with perfect control

Warm up (0:00-8:00)
10 each of the following:
active spiderman
active samson
heel grab
knee grab
pass through
halo
good mornings
band pull aparts

Mobility(8:00-12:00)
1:00 min samson per
1:00 min pigeon per

Pointers/Skill(12:00-18:00)
19.3
hspu-strict see vid

Fittrain (20)
19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

50-lb. dumbbell, 24-in. box 
Time cap: 10 minutes

Finisher
stretch and roll
100 abs of any combination

Wod (for time)

50* du/su
50* db snatch (22.5/15kg)
50* wb
50* box step ups
50* push press (30/20kg)
50* sit ups
50* walking lunge steps