AMRAP 16
2 Rounds of CINDY*
1 Round of D.T**

*5 Pullups + 10 Pushups + 15 Squats
**12 Deadlifts + 9 Hang Power Cleans + 6 Jerks 70/50kg

Front Squats 5x3 @65%+

Go every 2nd minute.
Stay away from failure

4 x AMRAP 3
A) 12 Fatbar Zercher Squat @bodyweight
Max Calories on Bike

• Rest 3:00

B) 30/21 Calories on Rower
Max reps DB Burpee Box Overs
@33% bodyweight per hand
@30/24"

• Rest 3:00

Score is total calories on the Bike and reps on Burpee Box Overs

Power Clean
Build to a Heavy 1 in 9 sets. Rest 2:00
- Sets of 3, 2, 1, 1, 1, 1, ect

Hang squat clean and jerk
8x2+1r
2 reps in the tank
Go every 90s.

10x
Go every 75sec
Power Clean + Hang Squat Clean + Jerk

15 min

Sivuttain yleisliike Kp:n yli 3, 6, 9, …… +3
Kp rinnalleveto riipusta ja työntö 3, 6, 9,…..+3
Askelkyykky kävely 2x 4,57m

M 22,5kg Skaalaus 15kg
N 15kg Skaalaus 10kg

Teinit 14-15
M 15kg Skaalaus 10kg
N 10kg Skaalaus 5kg

Masters 55+
M 15kg Skaalaus 10kg
N 10kg Skaalaus 5kg

3 kierrosta

12 olankohautus kplla
12 vipunosto takaolkapäille

3 Super Sets:

• Max reps Handstand Push Ups in 60s.
• Max Reps Strict Pull-ups
• 2min rest

Mark the total number of reps.

Pystypunnerrus 5 x 5 toistoa
samat painot
tauot 2-3 min.