AMRAP 17

Athlete A ) Bike 20/15 calories
Athlete B ) Row 20/15 calories

Score : Full Rounds

4x5 Back Squat @77,5-85%

For time :

10-1 Overhead Squat 42,5/30kg
24 Double Unders

TC 15

Work up to heavy 3RM Back Squat
+
2x5 @85-90% of 3RM

Every 4min for 3 rounds
12-14 alt. back rack reverse lunges (2-3 RIR)
8-10/side supported DB/KB row

CONDITIONING

40-60min aerobic exercise of your choice

Or

45min with machines.

5-4-3-2-1min

Row
Bike/Airbike
Ski

First 5min each, then 4min… No rest between movements. Go by feel, RPE 2-4.

Back Squat 4x2x90%

3 sets

3 Deadlifts @70-75% of 1RM + A Big Unbroken set of Handstand Pushups after each DL-set. (keep 2-3reps in the tank)

Rest about 2-3min between sets

20min amrap:

• 1-2-3-4-5..... maastaveto kehonpainolla
• 5 leuanveto
• 10 etunojapunnerrus
• 15 ilmakyykky

Maastavetopaino kommenttiin.

6min AMRAP
4-8-12-16... deadlift 70/50
6-12-18-24... jump over bar

*Add four DL and six jumps every round