AMRAP 20:00

5 Power Clean @ 155#
10 Ring push ups
15 Double unders

12 rounds + 5 Cleans

15min AMRAP
400m run,
Pull ups x10,
Snatch (34kg) x10 did power snatch as couldn't OHS

150 min

1.Skill
A. HSW progressions at wall

2.Weightlifting
A. Drop to split jerk 3x3
25 30 35
B. Split jerk 6x3
40 40 40 45 40 40

3.Conditioning
A. 3 RFT:
500 m row
15 burpees over the erg
20 wall ball @ 20 lbs > 14 lbs ball to men's target
30 KBS @ 24 kg > 20 20 24 kg
Results: 6.23 6.30 6.21
165/190

4.Strength
A. 3 rounds:
Tate press x 12 reps
10 10 15 lbs
Bent over barbell row x 10 reps
45 45 45 kg

5.Core work
A. 7 min EMOM
5 sec hollow hold
5 v-up
5 tuck-up
6 (3/leg) alt. v-up
5 sec hollow hold

6.Cool down
5 min AB

Strict chest to rings
3R

20 wall ball
20 du´s
20 push press @ 35kg
20 box jumps
20 cal row
1min rest

Tää oli kivaa pitkästä aikaa!

3 rounds for quality of:
20 V-ups
30 Superman rocks

50 of the following:
Box Jumps (24")
Jumping pull ups
KB Swings 1pd
Push press 45#
Knees to elbow
Walking lunges
Back Extensions
Wall Ball 20#
Burpees
Double Unders

Perform 6 sets of 15s (work) : 15s (recover) for each of the following exercises:

• Rowing or cycle
• Squat to overhead press
• Lunges with rotation
• Push ups with rotation
• Plank with leg raises
• Bent over row
• Rowing or cycle

10 minuutin ajan, raakatempaus riipusta + tempaus maasta aina alkavalla minuutilla.