Podipilding

1000m row
50 sit ups
40 deadlifts 135#
30 HR push ups
20 hang cleans 135#
100m farmers carry 70#
1000m row

30 reps of (alternating as you want):
- OHS (40/25 kgs).
- Pull ups.
- Medball sit-ups (9/6 kgs).
- Box jumps (24"/20").
- Wall ball shots (9/6 kgs).
- Kb snatches (24/16 kgs).
*** Time cap:20 min.

-renkaat
-linkkari

20 min amrap

• 4 C2B
• 3 Bar Muscleups
• 4 Ring dips
• 3 Def. HSPU
• 4 Front Squat 40kg
• 3 OH Squat 40kg

For time

• Hang cleans 40kg (5-10-15-20-25)
• HSPU (2-4-6-8-10)
• Ropeclimb (1-2-3-4-5)

8 minutes AMRAP:
1 single-arm swing right arm
1 clean right arm
1 Front Squat
1 Push press
1 Back lunge change under leg
Repeat with left arm

Complete as many rounds as possible in 15 minutes:
10 alternating one-legged squats
24/16 kg kettle bell swings, 15 reps
20 box jumps
Run 200 metres

12:00 AMRAP of:

9 Power Snatches 115/75#
12 C2B Pullups
15 Burpee Box Jump Overs 24/20

20 min amrap

• 7 k2e
• 7 burbees
• 5 deadlifts 70kg