AMRAP 10

10 Push Press @50% OTD 5RM
1-2-3-4-5-6-7….
Wall Walk

8min alkavalla minuutilla

1. 5-10 käsilläseisontapunnerrus
2. 8-10 maastaveto 100/70kg

Alternate through.
1. 10 bicep curls
2. 15 Push Ups
3. 10 strict T2b
4. 10 tricep extensions with db
5. 40 sec hollow hold

4 x 12

AHAFA

A) AMRAP 12
10-15-20-25-..... of
Box Jump Overs
KB Swings 24/16kg
Toes-to-bar

Rest 3min

B) EMOM 12
1) 15/10 Cal. On a machine
2) 12-16 DB Snatches
3) 30-50 Double Unders

Rest 3min

C) AMRAP 12
7 Ring Dips
14 Pullups
21 Wall Balls

5 x E3MOM

5 (deficit) kipping hspu
6-8 kipping pull up /c2b /bmu

Back Squat 5x3 @ 75->82,5%

Front squats
10x60%
10x65%
8x70%
8x75%

Front Squat

2-4-6-4-2

Send Off 3:30

Deadlift 4x8x60%
1x 8+ x60%