FOR TIME
50-40-30-20-10
Cal Bike/Row/Ski
10-20-30-40-50
Sit-Ups
12-12-12-12-12
kipping Pull-Ups / Ring Rows

Timecap: 25:00

Abs: 3 rounds of
10 Weighted AMSU
20 Russian twists
10 Landmine situps
20 Landmine twists
Rest

Ei ohjattuja tunteja

For time

• 800-meter run
• 25 kipping pull-ups
• 800-meter run
• 25 strict pull-ups
• 800-meter run

• 25 weighted pull-ups

• ♀ 20 lb

• ♀ 35 lb

36' AMRAP w. partner
150 cal row
120 alt DB snatch
90 box jump
60 partner wall ball
30 burpee to plate

Run repeats

3 sets of:
600m @ 3K pace
– Rest 1:30 –
400m @ mile pace
– Rest 1:30 –
200m @ fast relaxed
– Rest 3:00 between sets-

60 GHDSU

Split as you like

For time

• 3 devils presses
• 12/15 Echo-bike calories

• 3 devils presses

• 3 ring muscle-ups

• 5 push-ups

• 7 air squats

Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.

♀ 35-lb dumbbells
♂ 50-lb dumbbells

AMRAP 24'
20 KB USA swing @20/12kg
20 KB goblet thruster
20 burpee
20 V-up

Slow & smooth pace

Post workout 5' low intensity cardio (for better regeneration)

tempo snatch + power snatch 4x1+1 @65-80%
snatch 3x1 @85-90%