With partner

Row 8k. Split as desired.

Remaining time

Strict Pull Ups AMRAP. YGIG

TC 40 minutes.

Omatoimi :

Kaverin kanssa yhdellä soutulaitteella.
Leukoihin kuminauhaa sen verran että fressinä menee yksi.

15 MIN
2 Lifts each min, start around 60% and increase by feel.

20 Rounds for time (10 each ygig)
12 burpee box jump overs
12 thrusters 40/30kg

Switch after the last thruster! YGIG
TC 25 Mins

These are classic crossfit movements that hurt. Try to push and be aware of your round pacing.

Scaled options
10/10
8/8

For time:

20 One Arm Dumbell Thruster 22,5/15kg
15 Sit Ups
30 One Arm Dumbell Thruster 22,5/15kg
25 Sit Ups
40 One Arm Dumbell Thruster 22,5/15kg
Row 450/400 or Bike Ergo 1000/900m

For time:

24 Thrusters
18 Push Jerks
12 Power Clean

50/35 kg

TC 6

AMRAP 15 (REPS)

12 Pistols, alternating
15 Thrusters 42,5kg/30kg
12 Bar over burpees
15 Thrusters 42,5kg/30kg

Rest 90 sec btw. rnds.

5 Bar MU
10 Snatch 40/30kg (any but power is recommended)
15 Box Jumps 60/50cm

Post total reps.

3 Pause Overhead Squats
10 seconds in bottom position
Light weight

3 Pause Overhead Squats
5 seconds in bottom position
Medium weight

3x2 Overhead Squats
2 seconds pause in bottom position
Heavy weight and perfect reps

Rest 90-120 seconds between sets.
Use weightplates under heels.
Lift from rack.

3 round for time
9 Thrusters @52.5/35kg
12 Power Cleans
15/12 Cal Bike / Row / Ski

• Rx+: 60/42.5kg
• Time Cap 9:00