AMRAP 5
3 Deadlifts 100/70kg
3 Box jump overs 60/50cm
6 Deads
6 Box jumps …..
Add 3 reps every round.

Rest 5

AMRAP 5
3 Deadlifts 100/70kg
3 T2B
6 Deads
6 T2B...
Add 3 reps every round.

"The undertaker"
AMRAP 13:
Buy-in 2000m erg bike

Directly into...
5 deadlifts (245/165)
15 abmat sit-ups
25 double unders

Kilos: 111,4/75

Strict Handstand push-ups
On the 1:30 x 5 sets:
1 Set of strict handstand push-ups

Handstand walk biathlon
For time (10min cap)
300´handstand walk

*every break 3 ring muscle-ups

10/9/8/7/6/5/4/3/2/1 for time

• Pushups
• Lunges
• Burpees
• Situps
• Jumping squats

5 RFT

• 500m run
• 5 D-Ball over Shoulder 60kg

Five sets of five strict ring muscle ups

3 rounds
Dips xMax
Fat grip strict pull ups xMax
Box pistols x5/leg
+
2 rounds
Box Hspu xMax
Supine bar rows xMax
Hip extensions xMax

3 rounds
Dips xMax
Strict neutral grip pullups xMax
Pistol variation x5/leg
Hip extensions x10+10sec isometric top hold

Rive + työntö 5 x (1+1)x75%

Tempaus mave + tempaus taskuilta 5 x (1+1) x 70%

Rive mave 3x3x95%

Etukyykky 3x4x75%

For time: 1-2-3-4-5-6-7-8-9-10
*Deadlift, 60 % of 1 RM
*Wallball, 20/14lbs