6 min AMRAP
5 knees to elbows
8 air squats
30 SU

3 x 3 tempausta riipusta

AMRAP 90 sec ON / 30 sec OFF:
- Hollow Rocks.
- Wall ball shots 9/6 kgs.
- Medball sit-ups 9/6 kgs.
- Rope Climb X 2.
- Flutter kicks (both legs).
- Diamond push-ups.
- Back extension hold (seconds).
- D.U.
- Medball Russian Twists 9/6 kgs.
- Box jumps over 24"/20".
- Plank hold (seconds).
- Burpees.
- Toes to bar.
- Medball circles 9/6 kgs.
- Wall climb X 2.

For time :

► 800 m Run
► 030 Pull Up
► 800 m Run
► 030 Push Up
► 800 m Run
► 030 Lunge

Kapea penkki 5x4x80%
Vinopenkki 5x10-15
Pystysoutu tangolla 3x20
Kulmasoutu 100 toistoa (12-20 toistoa per sarja, "puhtaalla tekniikalla")

3 x 3 tempausta maasta

AMRAP 5 Minutes:
Max Sets of 4 Strict Pull-Ups
Score is total number of unbroken sets of 4 completed.

A.M.R.A.P. 12'
▼ Squat Clean 1' / 2' / 3'
▲ Push Jerk 1' / 2' / 3'

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
4 push ups
6 sq therapy
8 sec v-sit

Metcon/*Rx(16)
5rds
12 wallballs 16/12-*20/14
12 ttp/*ghdsu
200m run

3x2 ft squat(8)

Finisher
2 min quad stretch
20 swing kicks per
100 bicycles

Turkish get up: 3 x 5+5