In 8 minute:
1 Km Run
AMRAP
10 Burpees
20 KBS 24/12

Rest 2' then

8 minute AMRAP of:
50 DU
10 UB Wall Balls 9/6
5 UB TTB

Back Squat 1RM
Deadlift 1RM
Shoulder Press 1RM

Score is combined weight!

21 15 9 clean&jerk

Three rounds of:
3 x Rope climb
20 x Abmat
20 x DL
20 x Wall ball

MU Progressions
Low Rings
Bar
Kipping
Strict MU

Alkulämppä: Kova ja pehmeä abmat -leikki

Mobility

Taito:
Naruhyppyjä; Sinkut ja Tuplat

WOD
8min AMRAP
6 Leukaa
6 Viivajuoksua
6 GTOH levypainolla

4 RFT:
- 10 Full Clean (40/30 kgs).
- 10 Wall Ball shots (9/6 kgs).
- 10 OH Step ups (20/10 kgs bumper).
- 10 Toes to rings.
- 2 Rope climb.

For Time:
50 DU
40 Grasshopper
30 Box Jump Over 60/50
20 Hang Power Snatch 35/25
10 CTB Pull-up + TTB
20 Hang Power Snatch 35/25
30 Box Jump Over 60/50
40 Grasshopper
50 DU

5 Rounds
10 KB Swings (1.5/1)
10 step ups

4 Rounds
10 Overhead Walking Lunges (10kg plate)
10 Hand-Release Push Ups

3 Rounds
10 Air Squats
10 Russian Twists (5kg med ball)

2 Rounds of:
10 Ring Dips
10 Sit Ups

1 Round
5 Handstand Push Ups

For Time :
21.15.09
► Pull Up
► Push Up
► Sit Up
► Ait Squat