AMRAP 12min
1-2-3-4-5 etc

Pull-ups
Pistol squat alt.
Abmat sit-ups
WB 6/9kg

Kuulalla etsi max kompleksi paino:
10x (sumo?)mave high pull
7x rive kyykkyyn kahella kädellä
5+5 askelkyykky eteen

4 RFT

• 2 L-Sit ropeclimbs (3,5m start seated)
• 20 T2B

4 sets of front squats:
5x60%
5x70%
5x75%
5x80%

5 Rounds For Time
-Run 300m
-5 HSPU

2-3 rds:
12-16 Reverse lunge (alt.)
8-12 Side plank rotations
12-16 KB Push press (alt.)
8-12 Tempo Ring row

Hang Snatch 6x2x70%

• Interval of:
1 Interval of:
Row 2:00 @ max Kcal
Full and complete rest. Registra il numero di Kcal
3 Interval of:
Row ¾ Kcal of 2:00 @ max effort
Full and complete rest each interval. Registra le Kcal fatte ad ogni interval
Il primo interval è di 2:00 @ max Kcal gli altri 3 @ max effort a tre quarti delle Kcal fatte nel
primo.

After normal dynamic and group warmups....

50 heavy Russians.- 1.5 pood (55 lbs)

Strict press
5-5-5 95, 105, 105
3-3-3 105, 105, 105
12 afap 55

8 minute amrap
200 meter shuttle.
( 50 out and back 2x )
3 wall walks
7 pull ups
10 wall ball

I managed 2 rounds + a 50 meter jog during the amrap. Wall walks suck!!!

1 rd. every 3 min, if extra time left in rd. rest an start new rd. every 3 min for 10 rds

5 Power Clean (205)
4 Strict Pull Up
3 Pistol Squats (each leg)
2 HSPU