FOUR AMRAP
AMRAP 5
50 Wallball 9/6kg (20/14p)
27/21 Calories Row
Rest 3 minutes
AMRAP 5
50 Wallball 9/6kg (20/14p)
27/21 Calories Bike Ergo
Rest 3 minutes
AMRAP 5
50 Wallball 9/6kg (20/14p)
27/21 Calories Echo Bike
Rest 3 minutes
AMRAP 5
Power Clean 80/60kg
Result is total receptions of all four AMRAP`S

"Nasty Nancy"

For time:
5 rounds:
500m run
15 overhead squats@84/56kg
15 bar facing burpees
Goal: sub 30mins

A.
2 sets
12 min AMRAP:
24 Cal bike erg
12 Burpee over parallette
6 Ring MU (12 toes to rings)
*rest 5 min btw sets

B.
5 sets for time
20 Cal ski erg
3 Power snatch
20 WB
3 Power snatch
*rest 2 min btw sets

4 rounds 20s ON 40s OFF:
1) Bottom of OHS
2) Bottom of Push-Up (chest off the floor)
3) Top of GHD Hip Extension
4) Hollow hold

Askelkyykky tangolla taakse
3x12

3 sets of front squat
6
4
2

5 sets of 4 seated strict presses

Painonnostajan lenkki.

Kävelyä 5 min.,
Hidasta juoksua 5 min + reipasta juoksua 200m.,
Kävelyä 200m + kovaa juoksua 150m, Kävelyä 200m + spurtti 100 m.,
Kävelyä 200m + reipas spurtti 50m, Kävelyä 200m + kova spurtti 30 m.,
Kävely 200m + kova spurtti 30 m.,
Hidasta juoksua 5 min.,
Kävelyä 5 min

3-5 rounds for quality time:

10 Douple kb snatch
8 t2b
12 box over jump

6 Rounds for time
50 cal bike
30 deadlifts
50 box step ups