3 Rounds For time:
Row 500/450m
18 Toes to Bar
200m Run
Rest. 2 min Between rounds.

AMRAP’7
10cal ski
10 Squat clean 45kg
10 bar facing burbees

Rest 4min

AMRAP’12
10 GTOH 45kg
30 DU
15 T2B

Tulos: Molempien amrappien yhteenlasketut toistot.

4 sarjaa leukoja
4 sarjaa hauista

Info 0-5

Warm up 5-15
2 Rounds
20 Wallball
20 Box jumps
20 Push ups

Pre work 15-20

Emom10 20-30
1 Power Clean+ 2 Push Jerk+ 3 Front Squat

Pre work/ rest 3min 30-33

For Time 33-58
21-15-9
Burpees
Lunges
Push-ups

Rest 2min

15-12-9
Burpees
Lunges
Push-ups

Rest 2min

12-9-6
Burpees
Lunges
Push-ups

Time cap 25min

AMRAP 15 (REPS)
12 Pistols, alternating
15 Thrusters 42,5kg/30kg
12 Bar over burpees
15 Thrusters 42,5kg/30kg
Rest 90 sec btw. rnds.

Dynamic box squat
12x2r @ 50%
45s. recovery

3 RFQ:

3 Dragon flag abs - 5 seconds decending
12 Knealing Pallof Presses each side
1 min Hollow plank

For time
50 front squat 50 kg
40 lateral bar burpees
30 clean and jerk 50 kg
20 lateral bar burpees
10 cluster 50 kg

• Run 400m

• 2x
  9 Air squat
  7 Ring Row
  5 Push up

• Row 400m

• Mobility...

• Work on: MU/C2B/PU

20min emom

1. Thruster 10 reps 40kg
2. Echo bike 10-12 cal