6 Rounds
AMRAP’6
20 cal echo
20 wall ball 9/6kg
20 t2b

1.) Raaka Rinnalleveto +Työntö saksaamalla (työnnön pysäytyksellä) 5×1+3 korotellen
2.) Raaka Rinnalleveto +Työntö saksaamalla 5×1+3 @75%
3.) Takakyykky 5×4 @75% 1toisto pysäytyksellä
4.) Vyö kyykky 3×10
5.) Pallo takareisi juttu 3×10

3 min bike
then
3 rnds 20s on 10s. off
calf raise, lacrosse ball b/w heels
hip bridge
scap pull up
scap push up

---

800m run
then

AMRAP 20

5 pull up
10 push ups
15 air squat

800m run

use a west

3-4 Sets of 8-12 Reps:
A. Strict Ring Dips
B. Double Dumbbell Front Rack Box Step-ups (20")
C. Lying Double Dumbbell Triceps Extension

*Repeat From 5/23/22 

For Total Load:
5 Sets of 4

3 rounds

100 su
5 power cleans
6 thrusters
7 pull ups

AMRAP 13

Buy in : Row 1k / Bike 2k

Remaining time:

20 Box Jumps 24"/20"
10 Toes To Bar

20 min

• 12 Wallballs
• 8 T2B
• 2 D-Ball Cleans 50kg
  • 15m walk w d-ball

On The 2:00 x 10 Rounds:

1 Rope Climb
15 Wallballs 20/14p
Max Calories Row

Score : total calories