AMRAP 9

50x DU
10x Box jump over

SC:

70x SU
10x Box step over

Lämppä: 15min
Farmerswalk 20m
Rinta+selkävenytkset pumpaten kumpparilla 10+10
Seinäistunta 15-30 s
+keppijumppa
WOD:
30min
Reipas kävely/ hölkkä 200m
pystypunnerrus 8-10
Tauko
Soutulaitteella 250m
vipunosto 8-10
Tauko
Hiihto/pyörä
pystysoutu 8-10

• 3 Sets of:
Strict Ring Muscle Ups 1-2 reps +
Kipping Ring Muscle Ups 2-4 reps +
Strict Ring Dips 3-5 reps
Rest as need each sets

3 km run
20 rounds
5 strict pull ups
10 push ups
20 thrusters 20/40kg
3 km run

Pull Ups
5x3

Back Squat
Work up to a heavy single around 90%
Then
5×3 @ 80%

5 rounds

7 deadlift (150/100 kg)
21 WB shots
28 bar over burpees

Complete missions in teams/ 4 persons. Your team can do different parts at the same time. Team members don`t need to participate to all missions. Time cap 120 min.

200 pull ups
300 T2B
400 wall balls (9 kg/ 6 kg)
5 000 kg shoulder to over head
600 box jumps (60 cm/ 50 cm)
7 000 kg squats
800 m lunges
10 000 kg deadlifts
20 000 m row

4 Rounds:
40/24 Calories on Bike
21 Kipping Handstand Push-Ups

Every 90 sec for 3 rounds:
1: OHS x 6 @ 3231
2: L-Sit x 20-30sec

B.4 rounds
30sec row for cal
Rest 30 sec
30 sec Jumping Lunges
Rest 30 sec
30 sec V-Ups
Rest 30 sec