21-18-15-12-9-6-3 reps for time of:

• Sumo deadlift high pulls
• Lateral jumps, over 20-inch/24-inch obstacle

Weights: ♀ 65 lb ♂ 95 lb

Complete as many rounds as possible in 20 minutes of

10 chest-to-bar pull-ups
10 dumbbell thrusters, 35/50 lb.

*Stop and perform 40 double-unders every 2 minutes, including at 000.

Then, at the 2000 mark, begin a 2-mile run.

A: 10x 30 on/30 off jumprope
B: 10min emom 3x height jumps
C: Bulgarian split squat 3x8/ben
D: 3rft
400m run
30 rkb swing @24kg Kb

A: Bench Press 5rm+2x5@90%
B: Strict pull ups 3set
C: Seated machine Shoulder press 3set
D: Supinated narrow grip lat pull downs 3x10
E: Triceps extensions 3set varierat grepp
F: DB biceps curls dropset x3

Da 0' a 8'
Amrap
6 hspu
3 power clean 60kg
Aggiungi
3 hspu e 1 power clean
Da 8' a 10'
Rest
Da 10' a 20'
Emom
1 rep a salire power snatch
( non si può provare lo snatch nei 2' precedenti di rest, se si sbaglia l'alzata 10 burpees e si può scegliere se ripetere lo stesso peso o alzarlo)
Da 20' a 22'
Rest
Da 22' a 30'
Amrap
1 ring mu
12 hang power snatch 35kg
12 wall ball da 12kg target 2.5m

16 x 20s. on 10s. off
for max call
Assault bike

6 to 8-minute EMOM

Set of Wall-facing HSPUs*
GHD sit-ups for the remaining of minute

• Start each set with a wall walk

Score. Total reps on HSPU and GHD sit-ups

Istutaan sohvalla ja katsotaan leffoja. Janita sitä tämä tarkoittaa. ( Jonnet on heti miettimässä jotain aivan muuta)

21/15/9 of:

• Thrusters 40kg/25kg
• Push ups with hand release

AMRAP 10:
11 Pull-ups
14 Box Jumps
19 Air squats
60-yard sprint