1600m row
then
3 ROUNDS FOR TIME
10 deadlifts @40/25
15 cleans @40/25
20 thrusters @40/25
*any style (muscle, power, squat)

maksimiboxihyppy - kolmonen

AMRAP 4
30 double unders
7 front squats 60/40
– rest 2 min –
AMRAP 4
15 sit ups
7 deadlifts 60/40

AMRAP 20min
5 chest to bar pull ups
7 hand stand push ups
15 squat jumps

3 rounds for time of:
250-meter row
21 hip extensions
21 AbMat sit-ups
400-meter run
Post time to comments.

As many rounds and reps as possible in 14 minutes of

• 7 hang power cleans
• 7 front squats

♀ 145 lb
♂ 205 lb

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

15 stations: 1 min ON - 1 min OFF
- Cal Row.
- Rope Climb.
- Back simgle unders.
- Wall Climb.
- Box Jumps (24"/20").
- HSPU.
- Wall Ball shots (9/6 kgs).
- Toes to bar.
- Step ups Kb 24/16 kgs (20"/14").
- Pull Ups.
- Empuje de trineo (60/40 kgs).
- Back GHD.
- Jumps over the tire.
- Clapping Push ups.
- Lunges (40/20 kgs).

Pressi te -leveys 3x5

Raakatempaus + tempaus riipusta (%raa´an %)

2x(1+1)@65%
2x(1+1)@70%
2x(1+1)@75%
+
1+1@Max

Etukyykky

3@75%
3@80%
3@85%

3-3-3-2-2-2-1-1-1