a. 1 round of cindy ( 5 strict pull ups, 10 push ups, 15 air squats) + rest of 3 min --> row
b. 1 round of nate ( 2 bar muscle ups, 4 strict hspu, 8 kb swing @ 32kg) rest of 3 min assault bike

ran 3 miles

AMRAP 13:
10 Lateral Barbell Burpees, 1 Round of “Macho Man”
10 Lateral Barbell Burpees, 2 Rounds of “Macho Man”
10 Lateral Barbell Burpees, 3 Rounds of “Macho Man”
10 Lateral Barbell Burpees, 4 Rounds of “Macho Man”
10 Lateral Barbell Burpees, 5 Rounds of “Macho Man”
…
[Continue Adding 1 Round of Macho Man] 70kg

AMRAP 15:
30 DU
15 Power Cleans (135/95#)
30 DU
15 T2B

Deadlift 3-3-3-3-3 reps

4 x 3 x Snatch Pull (Full Snatch 1RM)

X5 70%

17 min AMRAP
50 KBS
40 Air Squat
30 Deadlift
20 Burbee over Bar
10 Power Cleans

Etuheilautus 3x20

Maastaveto 3x1x90%

Bulgarian split squat 5x5 / puoli

Sivutaivutukset 2x20-30 / puoli

4 rounds

15 kcal Assault or Row
15 Push-Up

Ohje: Tee harjoitus mahdollisimman nopeasti. Skaalaa tarvittaessa määriä.

Tavoiteaika: alle 6min