10 min AMRAP:

7 reps Pull-ups

7 reps Hand Stand Push Ups

7 reps Kettle Bell Swings (53#, 35#)

10 min rest

6 min AMRAP:

5 reps Wall Balls (20#@10′, 15#@10′)

10 reps Double Unders (2:1 singles)

10 reps Wall Balls

20 reps Double Unders

5 reps Wall Balls

30 reps Double Unders

…………..*continue until time ends by adding 5 reps of Wall Balls and 10 reps Double Unders

15 min find day 5 rm front squat/ohs

5min rest

Cash in 15 FS/OHS same weight as 5 rm

3 rounds:
6 dl
12 t2b
24 cal bike

5min rest

30 Stoh
60 sit up

5x
5 heavy shoulder press
Rest 20 seconds
AMRAP kipping HSPU

Rest 2 minutes.

A: 8min emom
3x plyo push ups
B: Bench press amrap@70kg
C: Shoulder press 3x5
D: strict chin ups 3set
E: Dips 3set

Alkuun voimat kuulilla:
Kb shoulder press
5+5@ 12-16-20-24-28 (oikeella 4+1)

3rfq:
10kbs (@32-40-48kg)
10+10 Plate halos @15kg
10 batman sit ups, strict

Strict chin ups
10-9-8-7-6-5-4-3-2-1

3 rounds, no rest:
1min sledge push @20kg
1min battle rope, pikkuaalto
1min ghd
1min sandbag over shoulder @43kg

Then

3 rounds:
5+5 Ghd plate halos + 10 ghd neider press @15kg

Then

50m kb farmers walk @2x20kg
10+10 bulgarian bag halos
100m kb farmers walk @2x24kg
10+10 bulgarian bag halos
150m kb farmers walk @2x32kg
10+10 bulgarian bag halos

Back Squat 3x3

Rinnalle vedin ja ylös työntelin. "Crossfit-uran" ennätys 1RM 55 kg. 60 kg sain kyykkyyn asti ja sinne jäin..

20 sec soutu-10 sec lepo, 8 kierrosta=4 min

3 Rounds of:
400m Run
21 x 24kg KB Swings
12 Pullups