6 min AMRAP
1000 m row
Max. rep Devil`s press (22,5/ 15 kg)

For Time

21-15-9
Overhead Squats
3-6-9
Rope pull up
@52.5/35
- put rope over pull up bar and do like towel pull ups

A1) shoulder press käsipainoilla boxilla istuen 3x8
A2) hauiskääntö 3x8
A3) kulmasoutu 3x8+8

5 rounds for max reps:
• 30 sec AbMat Sit-ups
• 30 sec Hang Power Clean 95/65#
• 30 sec Push Press 95/65#
• 30 sec Rest
Goal: 225.

Hang power clean
4-5x 2 @70-75%

Clean & jerk
4-5x 1+2 @77-80%

Push press
4x 5 @moderate

A1) Tempauksen high pull riipusta 5x2
A2) tepmaus riipusta 5x2

Complete 7 sets, for quality

• 3 back squats
• 10 GHD sit-ups
• 10 back extensions

Midline

Accumulate 3 minutes
Hanging L-sit
Rest as needed between efforts

Three 4-minute intervals of

21-calorie row

Then, as many rounds as possible of
- 7 deadlifts
- 14 sit-ups

Rest 4 minutes between rounds.

♀ 155 lb ♂ 225 lb

DU skills

5 rounds 30s work/ 30s rest
Double unders
wall walk/inch worm
kb swing