Go straight from 1 amrap to the next without any break - When all 4 is completed, take a 2 minute break and start over once more, so you end up doing everything twice

Amrap 3

• 10 Power Cleans 40kg
• 10 Pushups

Amrap 3

• 10 Dumbbell rows (5 each side) 22.5kg
• 10 Dumbbell strict press (5 each side) 15kg

Amrap 3

• 10 Dumbbell snatches (5 each side) 22.5kg
• 10 Burpees

Amrap 3

• 10 Strict chin-ups
• 4 Sandbag over shoulder 40kg

Score is total amount of reps

10 reps of

6 Squat clean thrusters 60% Max 1 RM
Double unders

1 minute work, 1 minute rest

3 rounds for time of:

• 5 strict L pull-ups
• 15 strict push-ups
• 5 strict L pull-ups
• 15 strict push-ups
• Row 750 meters

Barbell high pull 4x8 reps

Back squats based on 90kg 1RM
Start 6x6 with 62,50kg

10 kierrosta aikaa vastaan:

• 15cal BikeErg
• 10 GHD-istumaannousu
• 15cal soutu
• 10 shoulder-to-overhead @ahap (UB)
• 15 swingi (ven.) @ahap (UB)

Stoh ja swingit niin raskaalla kuin mahdollista, mutta kuitenkin niin, että saat tehtyä kaikki unbroken. Painot kommenttiin.

FOR TIME

• 25/20/15/10/5 Cals Assault Bike
• 5/4/3/2/1 Muscle-ups

8 min EMOM

Odd min: 3-6 butterfly pull ups / kipping pull ups

8 min EMOM:

1-2 ring MU

5 Rounds for time: 6 Pull Ups, 12 Box Over Burpee

Squat clean 4 x 5