6 min AMRAP:

6 box jumps 60/75cm
8 hollow rocks
12 superman rocks

2 min AMRAP
3 x power clean (75 % 1 RM)
Rest to the time max burpees

2 min rest

2 min AMRAP
3 x power clean (75 % 1 RM)
Rest of the time max abmat sit-ups

2 min rest

2 min AMRAP
3 x power clean (75 % 1 RM)
Rest of the time max wallballs

2 min rest

2 min AMRAP
3 x power clean (75 % 1 RM)
rest of the time max knees to elbows

2 min rest

2 min AMRAP
3 x power clean (75 % 1 RM)
rest of the time max box jumps (60 / 75 cm)

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Välistävetoja 3x1. Hae päivän maksimi.

3 rounds for time
20 Wall ball 20/14lb
20 DU
20 Toes to bar

• skaalaa esim. 3 kierrosta, 10 toistoa kaikkia tuplanaruissa 60 singleä/kierros

Max Effort Weighted Chin Up
5-4-3-3-3-3-3
2min Recovery

Maltese push up
15-12-9-7-5-3 (scaled 9-7-5-3)

Maltese press
15-12-9-7-5-3 (scaled 9-7-5-3)

Tempo kipping HSPU 5 down, 1 up
5-5-5-5-5 (between the maltese push up and -press)

In HSPU, scale the number down or do the work feet on the plyobox

[Maltese push up](

)For quality:

Not for time:
100 Partner Med Ball sit ups

50 each.

amrap 6:
10 kb snatch L 24/16
50 du's
10 kb snatch R 24/16
50 du's

2x10 Glute Bridge w/3s hold at top
2x10 Superman w/ 3s hold at top
2x10 Side Lying Clam Shell w/3s hold at top

no time, for quality