Amrap 9
10 MB clean
10 push up
5 burpees

9 - 15 - 21 - 15 - 9
Step over m 22,5 kg DB
Deficit push up

Amrap 5
C & J med 30 kg DB

1000 m row
10 Push up
800 m row
20 Push up
600 m row
30 Push up
400 m row
40 Push up
200 m row
50 Push up

Thrusters @60KG

10 Thrusters
50 Double Under
8 Thrusters
40 Double Under
6 Thrusters
30 Double Under
4 Thrusters
20 Double Under
2 Thrusters
10 Double Under

3 x 1 jalaton köysikiipeily / 3-5 köysileuka

Superiso kippi tangossa 5 x 5

Hyppy MU .3 x 5-7

Rengasdipit 3 x sopiva määrä

Biking outside for 98 mins (37,4 km)

if ring tests are done do:
5 x 5 rep or 4 x 15 sec hold + 5 box dips

12min “Ricky”
10 Pull-Ups
5 Dumbbell Deadlifts
8 Push-Press

Every 90s 10 rounds
2 squat snatch from the blocks

AMRAP 5

Row 750/700m
Remaining time max distance Handstand walk