Amrap 18
Buy in:30 cal assault bike
Directly to:
8 deadlift 100kg
5 strict pull up
3 wall walks
At minute 5/9/13-12 cal assault bike

Warm Up

Row 6 minutes

Then Squat Mobility 10 minutes.

15 cal row
15 wallballs

10 kierrosta ALL OUT for time
10 punnerrusta
10 DB thrusters 2x20kg
10 cal assault bike

Accessory Work
3-4 sets
10+10 birddogs @ 1 sec pause at reach
10+10 side plank dips @ 1 sec pause at top
20 deadbugs with straight leg
rest 1 min

Cool down
2-3 min light cardio
1+1 min leg across strech
2-3 min upper back smash with roller
2+2 min trapezius area with tennis/lacrosse ball

Bar Muscle Up training for 10-15 minutes

2x5 kip to swings (lantiota tanko kohti, "polvien noston" kautta) Yritä saada
fiilis et lantion ojennus nostattaa suo ylöspäin
2x5 turning with rings (jalat maassa, kyykystä kääntö dipin ala-asentoon + dippi)
3x3 Jumping Bar Muscle Up (ota box tangon alle, ja alkuu niin että leuka tangon
tasolla kun lähdet hakemaan tätä, hae liike niin et oot kädet suorana tangon alla
ja siitä hypyn kautta nopea kääntö tangon päälle "istumaan nousu"
Banded Bar Muscle ups 3x3-5 reps, rest 1-2 min bwn
JOS FIILIS ET VOIS LÄHTEÄ MUPPI NIIN TÄRÄYTÄ MENEMÄÄN!
Joilla menee jo bar muscle up niin teet swing, turn with rings, jump bar mu ja sit 3x3-5 repps of bar muscle ups.

5 rounds for time of

• Run 400 meters
• 1 legless rope climb, 15 ft.
• 3 rope climbs, 15 ft.

Warm up
3 rounds
10 cal bike or row
10 passthroughs

Then 2 rounds barbell warm up
5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squats
5 good mornings

With a partner complete
5km row or 10km bike
100 clean and jerks 135/95
100 burpees

• split work however you like. Both partners can be working at the same time
• Score is time it takes to complete all reps and row
• Sub 4km run ONLY if all rowers are taken

5x3 snatch pull

3 rounds for time

5 squat snatch @40kg
10 strict HSPU

Focus keeping your technique on the snatch.