amrap3
15wb
15 t2b
Если закрыл 3 раунда, бонус 3 минуты

AMRAP 10min:
Rx:
20/15 cal Row
15 Wallball
10 Box over jump
2/1, 4/2, 6/3... Muscle up

Skaalattu:
20/15 cal Row
15 WB
10 Box over burpee

Masters:
20/15 cal Row
15 Wallball
10 Box over jump
1,2,3... Hyppy Muscle up

For Time

1 Rounds
100 Double Unders
50 Air Squat
25 Push Press (35/25)

2 Rounds
60 Double Unders
30 Air Squat
15 Push Press (35/25)

3 Rounds
40 Double Unders
20 Air Squat
10 Push Press (35/25)

Time Cap 25'

Takakyykky.
Toinen tekee ja toinen huilaa.
10-9-8...1-2-3...10
Valitse paino päivän mukaan.
Tekniikka edellä ja aikaa vastaan.

In front of a clock set for 12 minutes:

• 1 minute of 30-inch box jumps
• 1 minute of 115-lb. sumo deadlift high pulls
• 2 minutes of 30-inch box jumps
• 2 minutes of 115-lb. sumo deadlift high pulls
• 3 minutes of 30-inch box jumps
• 3 minutes of 115-lb. sumo deadlift high pulls
  

For time:
- 20 Thrusters (43/30 kgs) (35/20 kgs).
- 20 Sumo Deadlift High Pulls.
- 20 Push Jerks.
- 20 Overhead Squats.
- 20 Front Squats.

At the beginning of every minute must do 4 burpees.

*Time cap: 20 min.

A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: L-Pull-Ups x 10-12 reps or L-Pull-Ups from Towels x 6-8 reps
Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters
(use partner assist, Handstand Wall Runs or a 60-seconds Nose-to-Wall Handstand Hold if you don’t have handstand walks yet)

B.
Complete as many rounds and reps as possible in 15 minutes of:
Run 600 Meters
15 Strict Pull-Ups (ladies – perform 10 strict)
15 Kettlebell Swings

AFAP (As Fast As Possible)
50 Dumbbell Snatches 26/18kg
5 Rope climbs
40 Dumbbell Snatches 26/18kg
4 Rope climbs
30 Dumbbell Snatches 26/18kg
3 Rope climbs
20 Dumbbell Snatches 26/18kg
2 Rope climbs
10 Dumbbell Snatches 26/18kg
1 Rope climbs

13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

M 102 kg. / 9-kg. ball
F 70 kg. / 6-kg. ball

Tiebreak
The scoring for this workout includes a tiebreak. At the end of the row, time should be marked.

AMRAP 90 sec ON / 30 sec OFF:
- Sit-ups.
- Overhead squats 20/10 kgs bumper.
- Plank hold.
- Push ups.
- GHD Back extensions.
- Box jumps 24"/20".
- Lateral plank hold (left side).
- High row (GT).
- Rings L-sit hold.
- Hand stand hold.
- Lateral plank hold (right side).
- Pistols.
- Toes to bar.
- HSPU.
- Back extensions.