AMRAP 3

30 burpees
remaining time bar MU

rest 2 minutes

AMRAP 3
30 burpees
remaining time TTB

rest 2 minutes

30 burpees
remaing time C2B

3 rounds

3-7 ring dips
3-7 strict chest to bar pull ups
30 sec pull up hold
30 sec ring dip hold on the top position of the dip
2 min rest

In the end, accumulate 2 min in L-sit hold

3 kierrosta aikaa vastaan

5 MU
15 HSPU
30 Wallball shots (20/14lbs)

Scaled option:

15 c2B/ pull ups / ringrows
15 HSPU from the box
30 wallball shots (8/14 lbs)

2 Mins 30 secs on: 2Mins 30 secs off (6 Rounds)
A. 20/15 Cal Row
15 Thrusters 45kg
Max Burpees over the bar

B. 15 Burpee box jumps
20 Pull Ups
Max Russian Kb Swings 24/16Kg

Post total reps to wodconnect

30-25-20-15-10

Assault or Row (kcal)
Thruster

Men use: 20kg-30kg-40kg-50kg-60kg
Women use: 15kg-25kg-30kg-35kg-40kg

Use one barbell, increase the weight in each set and load the bar yourself. Go fast, move well and push it hard! Scale if needed.

as AMRAPS:
1) 6+6 Single Arm KB/DB Thruster+12 Sit-Up
2) 8 (4+4) Mountain Climber + 8 Box over Jump

30 rengassoutu
30 etunojapunnerrus korokkeilta

voit pätkiä sarjat mitään haluat

5 min amrap
Row 500/400 meters
Max rep devils press

5 min amrap
Run 400 m
Max rep wall ball 9/6 kg

5 min amrap
100 double unders
Max rep power snatch 40/30 kg

5 min amrap
50 m bear walk
Max rep alternating one hand KB swing 24/16 kg

Rest 2 min between *astards

Working on the Min for 20 Mins
1. Top of rings 20-30 secs
2. Bottom of rings 20-30 secs
3. Above the bar 20-30 secs
4. Hollow hold 30-50 secs

The goal is to build isometric strength to aid pulling, pushing and core strength.

Scale top of Push up. Bottom of Push up. Top on rings or band.

3 rounds for quality

3-10 reps of each

• swing to ring row
• false grip ring row / pull up / chest to rings / muscle up
• row, turn and dip, use false grip

rest as needed