AMRAP

8 min.

10 alt. pistols
10 meter handstand walk
10 squats
10 push ups

Result: 6 rounds + 10 pistols

2 rounds of:

1 min max HSPU
1 min max Box jump over
1 min max GHD Sit-up
1 min max Deadlift @100kg
1 min rest

5 min AMRAP

3 Min GTOH @60kg
2 Min Double-Unders

AF WEEK 39, Bonus workout, Engine

CONDITIONING:

AMRA30:

500m Ski
500m Row
1000m Bike

RPE 3.
Alternate between machines. This can be done through nose breathing only to stay under the threshold limit.

WU:
1000m
2x Body flow

For Time:
100 Double-Unders + 1 Pegboard
80 Double-Unders + 1 Pegboard
60 Double-Unders + 1 Pegboard
40 Double-Unders + 1 Pegboard
20 Double-Unders + 1 Pegboard

5 rounds for time:

5 ring dips
10 GHD- situps
15 Box jumps 60 cm

5 rounds for time:

15 Pull ups
15 push ups
30 double unders

Push press 5 RM.

For time:

21-15-9-15-21

Wall ball @ 20 lbs

15-12-9-12-15

Toes to bar

AMRAP 15:

5 ring dips
10 GHD- situps
15 power snatch @ 30 kg