Team Version
In Teams of 2, AMRAP 20:
9/6 Calorie Assault Bike
12/9 Calorie Row
9 Toes to Bar
Partners complete full rounds, with switch. Score is total rounds combined between the team, plus any repetitions.

5 x
2 Strict CHin-ups ( in False Grip)
4 Strict muscle-ups

https://vimeo.com/162485846

Kisaryhmän treenit

For time:
80-60-40
DU
30-20-10
SA OH DB Lunge Steps 22,5/17,5kg
- 20 Abmat Sit Ups after each set
You can switch arms anyway you like.

Every 3 mins x6

10 DB hang clean & jerk (alternating)
10 box jump
10 one arm devil's press

Lepoja.

3 Rounds for Time :
► 250 m Row
►► Rest' time of dist.
► 500 m Row
►► Rest' time of dist.
► 750 m Row
►► Rest' time of dist.

Max Effort Shoulder Press
5-5-4-3-3-3-3-3-3
2min Recovery

Fight Gone Bad

Three rounds of:
Wall-ball, 9/6kg (Reps)
Sumo deadlift high-pull, 35/25kg (Reps)
Box Jump, 20″ box (Reps)
Pushpress, 35/25kg (Reps)
Row (Calories)

Salin ohjelmoinnissa

15-12-9-6-3
HSPU
Run 400m after each set of HSPU ( No run after the last set)