1 min work/ 1 min rest
4 rounds
80 cal Row
40 Burpee over the box

TC: 36'

Switch partner every minutes

A,
Snatch 1 RM

B,
CL and Jerk 1RM

C,
Run 5 km

This is an all out effort for time.

For time
600 m run
30 stoh 50 kg
5 ring mu
400 m run
20 stoh 50 kg
3 ring mu
200 m run
10 stoh 50 kg
1 ring mu

AMRAP 13' OF:
13 WALL BALL
13/10 CAL BIKE OR 20/15 CAL ROW

For calories

10x 20sec sprint/40sec rest

On a 10-minute running clock

• 2 minutes of sit-ups
• 2 minutes of squats
• 90 seconds of sit-ups
• 90 seconds of squats
• 1 minute of sit-ups
• 1 minute of squats
• 30 seconds of sit-ups
• 30 seconds of squats

3 rounds for time of

• 15 deadlifts
• 15 strict deficit handstand push-ups

♀ 205 lb., 2-in. deficit
♂ 315 lb., 3.5-in. deficit

Reduce reps and/or loading to try to finish within 15 minutes.

Kyykky 3x3x70-80%

Penkki 3x3x70-80%

Maastaveto 5x2x70-80%
-eka toisto vain polviin asti ja 1-2s stoppi

Eli painot samat millä teit ma treenin

ROUND 1 x 3
Push-Press x10
Shuttle Run
Tuck ups x 10

ROUND 2 x3
Goblet Squat x 10
250m Row
Superman x10

ROUND 3 x 2
Plate G2OH x 8
Burpee over bar x 6

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