AMRAP 50'
450M Uphill Run
450M Downhill Run

OPEN WORKOUT 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie run
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

200M Row/Run
20 overhead walking lunges @
25 push press
30 front squat
35 push ups
40 sumo deadlift high pull
45 box jump
50 sit ups
500M Row/Run
50 sit ups
45 box jump
40 sumo deadlift high pull
35 push ups
30 front squat
25 push press
20 overhead walking lunges
200M Row/Run

3*
50* DU
10* SHSPU
20* TTB
30* Push Ups

10/8/6/4/3 DL 100kg
50/40/30/20/10 Abmat Sit Up

10 min, käsilläkävelytreeni.

Mikko Aronpääs handwriting

12min amrap:

• 20 c2b
• 20 wall ball (20lbs)
• 20 box jumps (60cm)

Then rest 1 minute

30 MU for time (rings)

Score is the time for MUs

Maastavetotekniikkaa

5 x 10

Go heavy

Row 5000M

7PM:

3x3 tng snatch.

Then do 10 singles with that weight.