A.M.R.A.P. 12'

► 100 m Sprint

Ladder : 1.2.3.4......
► Burpees Toes to bar

Wendlers cycle 1
5-5-5+
65%, 70%, 75%

AMRAP 10 min:

15 x Wallball
3 x Power clean (80/52.5kg)

5 Rounds for time:

3 deadlift

3 hang clean

3 front squat

3 push jerk

30 double unders

dropping bar any other time than doing DU's is 5 burpee penalty in cashout

Partner wod
”Panic breathing”
500-400-300-200-100m row/each
Partner in double Kb front rack 24/16kg. IF the front rack is broken the rower must stop rowing and both partners must do 10 penalty burpees before continuing on the row.

Split jerk 20 min OTM

5 kierrosta aikaa vastaan

5 rinnallevetoa
5 etukyykkyä
5 thrusteria
5 vauhtipunnerrusta
1 min lankkupito

Maastaveto 6x1x70%
Kyykky 2x4 ("normaali kyykky", ei box)
Työntöveto / Korkeaveto 3x4
Reverse crunch´es 3x max

3 x 300 m soutu + 10 vauhtipunnerrusta

3 RFT:
30 Cal Row
15 Deads, 225/155
30 Wall Balls, 20/14