Voimannostotunti

For time (cap time: 15 min):
- 5 Wall climb.
- 21 Kb Swing 32/24 kgs.
- 21 Gob Squats.
- 21 Toes to bar.
- 5 Wall climb.
- 15 Hand to hand (each hand).
- 15 Gob Lunges (each leg).
- 15 Chest to bar pull-up.
- 5 Wall climb.
- 9 Clean & Press.
- 9 Gob lateral lunges (each side).
- 9 Bar MU.

5 x 2 x rinnalleveto + 2 x ylöstyöntö

1. Conditioning

AMRAP 3:00

(50kg)

• 50 DU
• 15 Power Cleans

Rest 3:00

AMRAP 3:00

(60kg)

• 40 DU
• 12 Power Cleans

Rest 3:00

AMRAP 3:00

(70kg)

• 30 DU
• 9 Power Cleans

2. Gymnastics Conditioning

EMOMx20

• Odd: 30 DU
• Even: 6 Kipping Deficit HSPU

(you choose the deficit)

4 rounds
1 deadlift 150kg/115kg
100m one hand farmers carry 32kg/20kg

6 rounds for time of:
100 kg deadlift, 5 reps
10 box jumps, 24/20" box

16 Min AMRAP : Working 30 secs on : 30 off
A. Row Cal

B. Burpee box jumps

Switch after 30 secs. Add total cals + bbj

• For Time:
Handstand Push Ups 21/15 reps
Rope Climb 5/3 reps
Handstand Push Ups 15/10 reps
Rope Climb 3/2 reps
Handstand Push Ups 9/6 reps
Rope Climb 1 reps
Handstand Push Ups 15/10 reps
Rope Climb 3/2 reps
Handstand Push Ups 21/15 reps
Rope Climb 5/2 reps

10 Minutes AMRAP
10 KB Snatch (2x25#)
Lunge 25 ft

8+8

• 5 Round of:
Assault Bike 21/15 Kcal
Two-Arm KB American Swing (32/24Kg) 15 reps
Plyo Box Burpees Jump Overs (60/50 cm) 9 reps
2:00 rest each round