AMRAP 30 Minutes:
20 Dumbbell Deadlifts 50/35
30 AbMat Sit-Ups
400m Run

Aim for a steady pace throughout the workout.

Post rounds, reps, and Rx to comments.

Deadlift
3-3-3-3-3

• 100/75 Kcal for time of:
Assault Bike @ max effort

Kolmen liikkeen AMRAP

Superkidsit:
12-9-7
Vauhtipunnerrus (1-5 kg käsipainoit)
Abmat-vatsat
Kyykky (1-5 kg käsipainoit käsissäjat

Ninjat:
15-12-9
Vauhtipunnerrus (10-15 kg)
Abmat-vatsat
Rinnalleveto (10-15 kg)

WOD:
3 rounds, each round for time:
9 Squat Cleans (135,95)
9 Muscle Ups (Mod:15 Ring Dips)

Note: Record time for each round, rest as needed between rounds.

Post WOD:
3x1Min Weighted Planks

17 Mins AMRAP:
10 Dip Ring
10 Toes to Bar
Add 2 Power Snatch 50 Kg every minute

Warm Up

Strength / Skill:
5x3 Strict Press

WOD - 18min AMRAP:
- 15 Box Jumps (24"/20")
- 12 Push Press (#115/75)
- 09 Toes to Bar (Sub: 1:1 Abmat, 1:1 GHD)

20" Box Jumps - Jumped Up / Stepped Down, 95# for Push Press, all T2B. Nice to be accountable again with names back up on the white board and time / rounds accounted for.

5 x (4clean +1jerk)

Pistol Progressions
MU Progressions
MU 3X5

Monday