Double under practice

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3 rounds: AMRAP

AMRAP 3
run400m
remaining time: double unders / single unders

rest 1:00

AMRAP 3
bike max calories

rest 1:00

AMRAP 3
row 400m
remaining time: rower over burbees

rest 1:00

3 Rounds For Max Reps:

3' max reps DB Squats (22,5\15kg)
Partner does Wall Sit (below parallel)

Rest 1'

3' max reps DB Push press (22,5\15kg)
Partner does Dead Hang Hold

Rest 1'

3' max reps Burpees
Partner does Plank Hold

For time:
135-lb. thrusters, 10 reps
50 double-unders
135-lb. thrusters, 8 reps
40 double-unders
135-lb. thrusters, 6 reps
30 double-unders
135-lb. thrusters, 4 reps
20 double-unders
135-lb. thrusters, 2 reps
10 double-unders

Kaverin kanssa, ygoigo
Amrap12:
Partner 1: Machine
Partner 2: 5 ring row-10 box step up or jump-15 sit up*
-vaihto aina yhden kokonaisen kierroksen jälkeen-
*10 reverse plank knee drive

For time:

50 pull-ups
400-meter run
95-lb. thrusters, 21 reps
800-meter run
95-lb. thrusters, 21 reps
400-meter run
50 pull-ups

10x5 of the following movements:
Strict Ring Dips
Strict Pull Ups
Push Ups

100 Situps

5K Row

Tabata superkids

*burpee
*naruhyppy

(yhteensä 8 min)

5 kierrosta aikaa vastaan

5 pituushyppyä
7 vauhtipunnerrusta
9 burpeeta
12 linkkaria

15-12-9

*Toestobar
*Thruster (40/30kg)

#Strength
3 @ RPE 9; 1/2 load drop (-15%) of:

• BB bench press