AMRAP13:

15 DU / 45 SU
10 WALLBALLS
100M RUN
1 MIN REST

POST RESULT: ROUNDS

12-9-7-5
HANG POWER CLEAN 60/40 40/25
STRICT PULL UP
FRONT SQUAT

Lämmittely: Skill Transfer

A1. Tempaus alle meno räkistä, ponnistus 3 x 3 (65 - 75 %)
A2. Tempaus veto taskulta + tempaus taskulta 4 x 1 + 3 (65 - 75 %)
A3. Tempaus polven ylp. + tempaus polven alap. 5 x 2 + 2 (65 - 75 %)
B. Tempausveto 3 x 3 (85 - 100 %)

-Kippi
-Köysikiipeily
-Käsilläseisontapunnerrus (HSPU) laatikolta

Eilinen/lepo/lenkki

4x6
Rest 2min.

160 min
Warm up for 15 min

1.WL
Every 3 minutes x 4
1 Clean + 1 Jerk
x 75-80 % / "1 rep in the tank"
- 55 55 57.5 57.5

2.Metcon
A. AMRAP:
2, 4, 6...
HPC @ 60-65 % PC 1 RM - 40 kg
KCTB
Reps: 7 CTB at round of 10 reps

B. 6 RFQ:
10 bfly
15 cal bike

C. 5 RFT:
1 rope climb
40 DU
8 cal echo bike
8 TTB
Time: 12.40

D. 10 RFT:
3 PC - 43 kg
3 BOB
Time: 4.21

3.Strongman
10 rnds:
15 m sled push on floor - 90 kg

RestDay!

3RFT
100 dubs
50 push ups
25 deadlifts @ 40% 1RM

3 x 3 @ 76-80%