AMRAP40

40/30 cal soutu
30 burpee
40/30 cal soutu
30 box step up (+1 x 22,5/15kg DB)
40/30 cal soutu
30 wall ball

3 rounds of:
10 KB oblique swings (side to side)
10+10 KB side bends
10 DB snatches
20 DB Russian twists
10 (hanging) Windshield vipers
Rest

Deadlift 2x1

3 rounds
In 2min
15/12 cal bike erg or echo bike
10 overhead squat @42,5/30
AMRAP double under

Rest 2min

In 2min
15/12 cal row
10 thruster @42,5/30
AMRAP bar over burpee

Rest 2min

Joka alkava minuutti 12 min ajan

Pariton: 1-2 x köysikiipeily
Parillinen: 5 x rengasdippi tai punnerrus

50 double unders
40 pistols
30 toes to bar
20 clean and jerk @50/35
10 deficit handstand push ups

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly Pull Ups 5-10 reps
Strict Ring Dip 7-10 reps
Double DB Overhead Walking Lunge (light weight) 16 reps
GHD Sit Ups

• 45 Min of:
Run
200 m @ 60% MHR
200 m @ 70% MHR
200 m @ 80% MHR
200 m @ 90% MHR

a. rowing max meters
rest 3 min
b. shuttle runnings
Pidä vauhti reippaana, älä revi liian aikaisessa vaiheessa urku auki. Tarkasti viivajuoksussa käännökset ettei nilkat pyörähdä.

15 min AMRAP
in pairs you go, I go
20 deadlifts 125kg/85kg
40 power cleans 85kg/60kg
60 wall balls 9kg/6kg
80 kb swings 32/24kg
100 DUs
If you can complete the whole set in 15min, you get another 15mins then begin with 80 swings